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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.23% 0.04g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11% 6.07g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16% 0.21mg	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	46.6% 187μg	36.7% 147μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	63.7% 0.57mg	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	18% 1.43mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27.4% 0.63mg	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	16.7% 117mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 56.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Calcium, 8 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.3 times more Energy, 4.2 times more Carbohydrate, 3.1 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.