Comparing Nutrients in 100 calories California Red Kidney Beans VS Chinese Broccoli

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Chinese Broccoli: 385g

California Red Kidney Beans have 12.7 times more energy per 100g than Chinese Broccoli. It has high energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	California Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	4.67% 3.4g	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	20% 7.55g	26.3% 10g	38g per day for Men 19-50 years
Protein	13% 7.4g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.8% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	22% 0.28mg	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	30% 119μg	100% 400μg	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	1.5% 1.36mg	126% 114mg	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	NA	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	286% 343μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	27.4% 0.25mg	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	35.4% 2.83mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	17.5% 123mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	9.62% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Chinese Broccoli:

• Raw Chinese Broccoli contains more Vitamin A, 2.4 times more Vitamin B1, 8.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 83.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Chinese Broccoli:

• Raw California Red Kidney Beans have 1.4 times more Copper and 1.2 times more Iron than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 6.8 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium, 8.1 times more Sodium, 2 times more Zinc and 100 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.6 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 38.6 times more Fat, 40.9 times more Saturated Fat, 40.9 times more Omega 3, 18.8 times more Omega 6 and 1.3 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Chinese Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.