Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.2% 0.88g	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	19.5% 7.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.56% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.7% 0.074mg	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	32.5% 130μg	26% 104μg	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	1.33% 1.2mg	33% 29.6mg	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	0.2% 0.03mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Calcium	2.8% 28mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	7.1% 0.064mg	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	36.8% 2.94mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	20.3% 142mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Chinese Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Chinese Broccoli:

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Chinese Broccoli.
• While 100 g of Raw Chinese Broccoli contain more Vitamin A, 2.6 times more Vitamin B2, 24.7 times more Vitamin C, 16.7 times more Vitamin E and 10.6 times more Vitamin K than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Chinese Broccoli:

• 100 grams of Boiled Red Kidney Beans have 3.8 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Chinese Broccoli.
• While 100 g of Raw Chinese Broccoli contain 3.8 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chinese Broccoli contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 4.9 times more Energy, 4.9 times more Carbohydrate, 2.8 times more Fiber and 7.2 times more Protein than Chinese Broccoli.
• While 100 g of Raw Chinese Broccoli contain 1.6 times more Omega 3 than Boiled Red Kidney Beans.
• 100 grams of Chinese Broccoli provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 100 grams.