Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.7% 1.23g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.66% 0.48g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	32.8% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cooked Broccoli Raab:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 30.8 times more Vitamin C, 84.3 times more Vitamin E and 30.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cooked Broccoli Raab:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 1.9 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 3.4 times more Calcium, 56 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Manganese, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 5.1 times more Energy, 7.3 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Omega 3 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.