Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Canned Kidney Beans

Weight per 100 calories

Frozen Chopped Broccoli

385g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 3.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Kidney Beans

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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1.15%1.1g

Fat

0.74%0.71g

1.1 gvs0.71 g

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

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0.53%0.17g

Saturated Fat

0.52%0.17g

0.17 gvs0.17 g

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

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25.2%0.4g

Omega 3

6.1%0.098g

0.4 gvs0.098 g

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

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0.7%0.12g

Omega 6

0.74%0.13g

0.12 gvs0.13 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%18.4g

Carbohydrate

13.3%17.3g

18.4 gvs17.3 g

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

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7.16%5.2g

Sugars

3.04%2.2g

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

5.2 gvs2.2 g

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

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4.4%3.2g

Fructose

0%0g

≤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]

3.2 gvs0 g

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

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%2.9g

Glucose

%0g

2.9 gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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30.4%11.5g

Fiber

13.5%5.1g

11.5 gvs5.1 g

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

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19.3%11g

Protein

11%6.2g

11 gvs6.2 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Kidney Beans

22.2%200μg

Vitamin A

RAE, retinol activity equivalents

200 μgvsNA μg

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

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17%0.2mg

Vitamin B1

11.5%0.14mg

Thiamine

0.2 mgvs0.14 mg

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

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28.4%0.37mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.37 mgvs0.061 mg

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

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11.3%1.8mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.49 mg

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

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21.5%1.07mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

1.07 mgvs0.16 mg

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

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38.5%0.5mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.5 mgvs0.088 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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64.4%258μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

258 μgvs43 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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241%217mg

Vitamin C

1.6%1.43mg

Ascorbic acid

217 mgvs1.43 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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31.3%4.7mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

4.7 mgvs0.024 mg

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

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260%312μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

312 μgvs4.9 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Kidney Beans

21.5%215mg

Calcium

4.05%40.5mg

215 mgvs40.5 mg

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

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16.2%0.15mg

Copper

18%0.16mg

0.15 mgvs0.16 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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39%3.1mg

Iron

17.4%1.4mg

3.1 mgvs1.4 mg

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

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16.5%69.2mg

Magnesium

7.65%32mg

69.2 mgvs32 mg

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

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49%1.13mg

Manganese

8.7%0.2mg

1.13 mgvs0.2 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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27.5%192mg

Phosphorus

15.3%107mg

192 mgvs107 mg

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

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24%815mg

Potassium

8.3%282mg

815 mgvs282 mg

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

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19.6%10.8μg

Selenium

1.95%1.07μg

10.8 μgvs1.07 μg

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

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6.15%92mg

Sodium

23.5%352mg

92 mgvs352 mg

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

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16.8%1.85mg

Zinc

4.98%0.55mg

1.85 mgvs0.55 mg

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

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9.5%352g

Water

2.5%93g

352 gvs93 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 Frozen Chopped Broccoli vs Canned Kidney Beans:

Frozen Chopped Broccoli, Unprepared has 1.5 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B3, 6.5 times more Vitamin B5, 5.7 times more Vitamin B6, 6 times more Vitamin B9, 151.8 times more Vitamin C, 197.1 times more Vitamin E and 63.9 times more Vitamin K than Canned All Types Kidney Beans.
Both Frozen Chopped Broccoli, Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Frozen Chopped Broccoli, Unprepared has 5.3 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 1.8 times more Phosphorus, 2.9 times more Potassium, 10.1 times more Selenium, 3.4 times more Zinc and 3.8 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned All Types Kidney Beans have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 1.6 times more Fat, 4.1 times more Omega 3, 2.4 times more Sugars, more Fructose, 2.3 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
Both Frozen Chopped Broccoli, Unprepared and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Kidney BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: