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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	23% 669kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	80% 44.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	20% 0.26mg	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	195% 782μg	15% 59.5μg	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	9.92% 8.93mg	88.4% 79.6mg	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	2.78% 0.42mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.5% 165mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	28% 0.64mg	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	115% 806mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 11.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 13.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 8.9 times more Vitamin C, 6.3 times more Vitamin E and 15.7 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.6 times more Calcium, 16.3 times more Copper, 11 times more Iron, 6.9 times more Magnesium, 3.4 times more Manganese, 7.4 times more Phosphorus, 7.6 times more Potassium, 1.7 times more Selenium and 9.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 7.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 12 times more Energy, 8.5 times more Omega 3, 11.4 times more Carbohydrate, 1.4 times more Sugars, 5.1 times more Fiber and 7.3 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.