Comparing Nutrients in 100 calories Kidney BeansVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Kidney Beans

30g

Cooked Chopped Frozen Broccoli

357g

Kidney Beans have 11.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Kidney Beans

28%

70%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Kidney Beansvs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.25g

Fat

0.44%0.43g

0.25 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.036g

Saturated Fat

0.2%0.064g

0.036 gvs0.064 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.24%0.084g

Omega 3

9.38%0.15g

0.084 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g

Omega 6

0.27%0.046g

0.053 gvs0.046 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

14.7%19g

18 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.92%0.67g

Sugars

7.24%5.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.67 gvs5.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.7%7.48g

Fiber

28%10.7g

7.48 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.6%7.1g

Protein

19.8%11g

7.1 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kidney Beansvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

0 μgvs182 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg

Vitamin B1

16.4%0.2mg

Thiamine

0.16 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.06%0.066mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.066 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.87%0.62mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.23mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.23 mgvs0.98 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.17%0.12mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.12 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.6%118μg

Vitamin B9

50%200μg

Folates and Folic Acid

118 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.35mg

Vitamin C

159%143mg

Ascorbic acid

1.35 mgvs143 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.44%0.066mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.066 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.75%5.7μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

5.7 μgvs315 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kidney Beansvs Cooked Chopped Frozen Broccoli

4.3%43mg

Calcium

11.8%118mg

43 mgvs118 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

13.5%0.12mg

0.29 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.8%2.46mg

Iron

27.2%2.18mg

2.46 mgvs2.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg

Magnesium

11%46.4mg

42 mgvs46.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.3%0.31mg

Manganese

34.6%0.8mg

0.31 mgvs0.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%122mg

Phosphorus

25%175mg

122 mgvs175 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%422mg

Potassium

15%507mg

422 mgvs507 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.75%0.96μg

Selenium

4.55%2.5μg

0.96 μgvs2.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.48%7.2mg

Sodium

2.6%39.3mg

7.2 mgvs39.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.6%0.84mg

Zinc

9.1%1mg

0.84 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.095%3.53g

Water

8.76%324g

3.53 gvs324 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9, 106 times more Vitamin C, 71.4 times more Vitamin E and 55.1 times more Vitamin K than Raw All Types Kidney Beans.
Both Raw All Types Kidney Beans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Raw All Types Kidney Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw All Types Kidney Beans have 2.4 times more Copper than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.7 times more Calcium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium, 5.5 times more Sodium and 91.8 times more Water than Raw All Types Kidney Beans.
Both Raw All Types Kidney Beans and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3, 7.8 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw All Types Kidney Beans.
Both Raw All Types Kidney Beans and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw All Types Kidney Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Kidney BeansVS Boiled Kidney BeansCooked Chopped Frozen BroccoliVS Boiled Kidney BeansKidney BeansVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Kidney BeansVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: