Comparing Nutrients in 7 ounces Sprouted Kidney Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2% 57.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15% 8.33g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26.7% 0.35mg	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	29.3% 117μg	46.6% 187μg	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	85.3% 76.8mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	7.94% 0.071mg	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	20% 1.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	22% 0.51mg	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	10.5% 73.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Kidney Beans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Kidney Beans versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Kidney Beans vs Frozen Broccoli Spears:

• 7 ounces of Sprouted Kidney Beans have 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Sprouted Kidney Beans.
• 7 ounces of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Kidney Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Kidney Beans vs Frozen Broccoli Spears:

• 7 ounces of Sprouted Kidney Beans have 4.4 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.4 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Selenium than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Frozen Broccoli Spears contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Kidney Beans have 1.4 times more Omega 3 and 1.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Kidney Beans VS Frozen Broccoli Spears

What are the health benefits of Sprouted Kidney Beans compared to Frozen Broccoli Spears?

Sprouted kidney beans are a good source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, frozen broccoli spears are rich in vitamins C and K, fiber, and antioxidants. Both are nutritious options, but sprouted kidney beans provide more protein and minerals, while frozen broccoli spears offer more vitamins and antioxidants.

Can I lose weight easier by eating more Sprouted Kidney Beans or Frozen Broccoli Spears?

Both sprouted kidney beans and frozen broccoli spears can be beneficial for weight loss due to their high fiber and nutrient content. However, broccoli spears are lower in calories and higher in fiber, making them a great choice for weight loss. They are also rich in vitamins and minerals that support overall health. Incorporating a variety of plant-based foods like broccoli spears into your diet can help you achieve your weight loss goals.

Should I eat more Sprouted Kidney Beans or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both sprouted kidney beans and frozen broccoli spears are nutritious options, but sprouted kidney beans are higher in protein and can be a good choice for muscle building. Additionally, they are a good source of fiber, vitamins, and minerals that support overall health and fitness goals. Incorporating a variety of plant-based proteins such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet can help you meet your muscle-building needs.

What is the environmental impact of producing Sprouted Kidney Beans compared to Frozen Broccoli Spears?

Producing sprouted kidney beans generally has a lower environmental impact compared to frozen broccoli spears. Beans require less water, land, and energy to grow compared to broccoli. Additionally, legumes like kidney beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers. However, it's important to consider factors like transportation and packaging when assessing the overall environmental impact of a food product.