Comparing Nutrients in 7 ounces Broccoli VS Boiled All Types Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled All Types Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Broccoli	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	53.4% 0.48mg	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% 1.45mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	41% 0.95mg	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	18.7% 131mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled All Types Kidney Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled All Types Kidney Beans with Salt:

• 7 ounces of Broccoli have more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 74.3 times more Vitamin C and 30.8 times more Vitamin K than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain 2.3 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Boiled All Types Kidney Beans with Salt provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Boiled All Types Kidney Beans with Salt:

• 7 ounces of Broccoli have 1.7 times more Calcium, 2.1 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain 4.9 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 7.2 times more Sodium and 2.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 5.3 times more Sugars than Boiled All Types Kidney Beans with Salt.
• While 7 oz of Boiled All Types Kidney Beans with Salt contain 3.7 times more Energy, 2.7 times more Omega 3, 3.4 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy
• Both Raw Broccoli as well as Boiled All Types Kidney Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.