Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Chopped Broccoli

Weight per 500 calories

Boiled Kidney Beans

394g

Frozen Chopped Broccoli

1923g

Boiled Kidney Beans have 4.9 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

2.03%1.97g

Fat

5.75%5.58g

1.97 gvs5.58 g

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

Find Legumes rich in Fat

0.9%0.29g

Saturated Fat

2.64%0.85g

0.29 gvs0.85 g

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

Find Legumes rich in Saturated Fat

42%0.67g

Omega 3

126%2g

0.67 gvs2 g

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

Find Legumes rich in Omega 3

2.5%0.43g

Omega 6

3.5%0.6g

0.43 gvs0.6 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

69%89.8g

Carbohydrate

70.7%92g

89.8 gvs92 g

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

Find Legumes rich in Carbohydrate

1.74%1.26g

Sugars

36%26g

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

1.26 gvs26 g

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

Find Legumes rich in Sugars

Fructose

22%16g

≤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 gvs16 g

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

Find Legumes rich in Fructose

Glucose

%14.4g

NA gvs14.4 g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

66.3%25g

Fiber

152%57.7g

25 gvs57.7 g

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

Find Legumes rich in Fiber

61%34g

Protein

96%54g

34 gvs54 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

52.5%0.63mg

Vitamin B1

85%1mg

Thiamine

0.63 mgvs1 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

17.6%0.23mg

Vitamin B2

142%1.85mg

Riboflavin

0.23 mgvs1.85 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14.2%2.28mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs9.04 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

17.3%0.87mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.87 mgvs5.37 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

36.3%0.47mg

Vitamin B6

192%2.5mg

Pyridoxine

0.47 mgvs2.5 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

128%512μg

Vitamin B9

322%1288μg

Folates and Folic Acid

512 μgvs1288 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

5.25%4.72mg

Vitamin C

1205%1085mg

Ascorbic acid

4.72 mgvs1085 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

0.79%0.12mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.12 mgvs23.5 mg

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

Find Legumes rich in Vitamin E

27.6%33μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

33 μgvs1560 μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Kidney Beansvs Frozen Chopped Broccoli

13.8%138mg

Calcium

108%1077mg

138 mgvs1077 mg

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

Find Legumes rich in Calcium

94%0.85mg

Copper

81%0.73mg

0.85 mgvs0.73 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

109%8.74mg

Iron

195%15.6mg

8.74 mgvs15.6 mg

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

Find Legumes rich in Iron

39.4%165mg

Magnesium

82.4%346mg

165 mgvs346 mg

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

Find Legumes rich in Magnesium

73.6%1.7mg

Manganese

246%5.65mg

1.7 mgvs5.65 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

77.6%543mg

Phosphorus

137%962mg

543 mgvs962 mg

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

Find Legumes rich in Phosphorus

47%1594mg

Potassium

120%4077mg

1594 mgvs4077 mg

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

Find Legumes rich in Potassium

7.87%4.33μg

Selenium

98%54μg

4.33 μgvs54 μg

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

Find Legumes rich in Selenium

0.26%3.94mg

Sodium

30.8%462mg

3.94 mgvs462 mg

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

Find Legumes rich in Sodium

35.8%3.94mg

Zinc

84%9.23mg

3.94 mgvs9.23 mg

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

Find Legumes rich in Zinc

7.12%264g

Water

47.5%1759g

264 gvs1759 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.6 times more Vitamin B1, 8.1 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 5.3 times more Vitamin B6, 2.5 times more Vitamin B9, 229.6 times more Vitamin C, 198.6 times more Vitamin E and 47.2 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 7.8 times more Calcium, 1.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 12.4 times more Selenium, 117.2 times more Sodium, 2.3 times more Zinc and 6.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Broccoli, Unprepared contains 2.8 times more Fat, 3 times more Omega 3, 20.6 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFrozen Chopped BroccoliVS Canned Kidney BeansBoiled Kidney BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: