Comparing Nutrients in 7 ounces Red Kidney Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 669kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	79.4% 30g	14% 5.36g	38g per day for Men 19-50 years
Protein	80% 44.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.5% 165mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 4.5 times more Vitamin C, 7.7 times more Vitamin E and 40 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 16.6 times more Copper, 3.1 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus, 6.9 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.3 times more Calcium, 2.8 times more Sodium and 7.9 times more Water than Raw Red Kidney Beans.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 15.3 times more Energy, 1.9 times more Omega 3, 21.5 times more Carbohydrate, 5.5 times more Sugars, 5.6 times more Fiber and 7.1 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.