Comparing Nutrients in 100 calories Boiled Sprouted Kidney Beans VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Sprouted Kidney Beans: 303g
• Frozen Chopped Broccoli: 385g

Boiled Sprouted Kidney Beans have 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Boiled Sprouted Kidney Beans or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	26% 14.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.6% 0.83mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	38.5% 0.5mg	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	35.6% 142μg	64.4% 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	120% 108mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	16.2% 0.15mg	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	33.7% 2.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.7mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	49% 1.13mg	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	16.5% 115mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Sprouted Kidney Beans vs Frozen Chopped Broccoli:

• Boiled and Drained Sprouted Kidney Beans have 5.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 5.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sprouted Kidney Beans vs Frozen Chopped Broccoli:

• Boiled and Drained Sprouted Kidney Beans have 3.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 5.9 times more Selenium, 4.4 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Kidney Beans have 1.6 times more Fat, 1.5 times more Omega 3, 3.1 times more Omega 6 and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.