Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.88% 0.64g	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	15.7% 5.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18.3% 0.24mg	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	27.8% 111μg	64.5% 258μg	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	88.4% 79.6mg	2.65% 2.4mg	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	17.5% 2.6mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	47.6% 0.43mg	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	15% 1.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	37% 0.85mg	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	14% 97mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 33.4 times more Vitamin C, 44 times more Vitamin E and 10.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Chopped Frozen Broccoli has 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled All Types Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli has 4.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Energy, 4 times more Omega 3, 4.3 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.