Comparing Nutrients in 7 ounces Canned Red Kidney Beans Rinsed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.3% 240kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	31.8% 41.3g	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	31.3% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28.8% 16g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	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	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	11.4% 45.6μg	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	0.44% 0.4mg	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	0.4% 0.06mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	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	37.2% 2.98mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	33.5% 234mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans Rinsed vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, 7.6 times more Vitamin B2, 1.5 times more Vitamin B6, 4.1 times more Vitamin B9, 341.5 times more Vitamin C, 45 times more Vitamin E and 17.8 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans, Rinsed Solids and Frozen Broccoli Spears have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Red Kidney Beans Rinsed vs Frozen Broccoli Spears:

• Canned Red Kidney Beans, Rinsed Solids have 1.4 times more Calcium, 7.9 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 12.2 times more Sodium and 2.2 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Water than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans, Rinsed Solids and Frozen Broccoli Spears have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Kidney Beans, Rinsed Solids have 4.2 times more Energy, 6.3 times more Saturated Fat, 5.9 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• Both Canned Red Kidney Beans, Rinsed Solids and Frozen Broccoli Spears have similar amounts of Omega 3 per 7 oz.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.