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Comparing Nutrients in 14 ounces Red Kidney BeansVS Broccoli

Macros Ratio

Protein Fat Carbs

Red Kidney Beans
26%
3%
71%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

46%1338kcal
Energy
4.65%135kcal
1338 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.34%4.2g
Fat
1.5%1.47g
4.2 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.9%0.61g
Saturated Fat
1.4%0.45g
0.61 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
89%1.42g
Omega 3
15.6%0.25g
1.42 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
5.32%0.9g
Omega 6
1.14%0.19g
0.9 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
187%243g
Carbohydrate
20.3%26.4g
243 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
11.5%8.33g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.33 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
3.72%2.7g
≤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 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
159%60.3g
Fiber
27%10.3g
60.3 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
160%89.4g
Protein
20%11g
89.4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
201%2.4mg
Vitamin B1
23.5%0.28mg
Thiamine
2.4 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
65.6%0.85mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.85 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
52.3%8.37mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
8.37 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
62%3.1mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
3.1 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
121%1.58mg
Vitamin B6
53.4%0.69mg
Pyridoxine
1.58 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
391%1564μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
1564 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
20%18mg
Vitamin C
393%354mg
Ascorbic acid
18 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.56%0.83mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
0.83 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
18.5%22.2μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
22.2 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%329mg
Calcium
18.7%187mg
329 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
308%2.77mg
Copper
21.6%0.19mg
2.77 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
0.22%8.73μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
8.73 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
332%26.6mg
Iron
36.2%2.9mg
26.6 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
130%548mg
Magnesium
20%83.3mg
548 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
192%4.4mg
Manganese
36.2%0.83mg
4.4 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
230%1611mg
Phosphorus
37.4%262mg
1611 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
159%5394mg
Potassium
37%1254mg
5394 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23%12.7μg
Selenium
18%9.92μg
12.7 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
3.18%47.6mg
Sodium
8.73%131mg
47.6 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
101%11mg
Zinc
14.8%1.63mg
11 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.26%46.6g
Water
9.58%354g
46.6 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Broccoli:
Comparing minerals per 14 ounces for Red Kidney Beans vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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