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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.42% 0.071g	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	33.4% 43.4g	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	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Royal Red Kidney Beans with Salt	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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.85% 1.1mg	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 Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	22% 750mg	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	32% 478mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.2% 1.8mg	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 Royal Red Kidney Beans with Salt per 7 oz

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

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

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

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Selenium and 1.4 times more Water than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 7.3 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 2.4 times more Phosphorus, 1.5 times more Potassium, 14.2 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Royal Red Kidney Beans with Salt contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 4.2 times more Energy, 4.1 times more Carbohydrate, 3.1 times more Fiber and 3.1 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 Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.