Cooked Royal Red Kidney Beans vs Raw Broccoli Florets

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Raw Broccoli Florets

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 28 — kcal
Protein 9.5
17%
3.0
5%
g
Total Fat 0.170 — 0.350 — g
Carbohydrate 22
17%
5.1
4%
g
Water 67 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
93
104%
mg
Thiamin (B1) 0.095
8%
0.065
5%
mg
Riboflavin (B2) 0.067
5%
0.119
9%
mg
Niacin (B3) 0.552
3%
0.638
4%
mg
Pantothenic Acid (B5) 0.219
4%
0.535
11%
mg
Vitamin B6 0.104
8%
0.159
12%
mg
Folate (DFE) 74
19%
71
18%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Vitamin A (RAE) 0.000
0%
— — mcg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
48
5%
mg
Iron 2.8
35%
0.880
11%
mg
Magnesium 42
11%
25
6%
mg
Phosphorus 142
20%
66
9%
mg
Potassium 378
11%
325
10%
mg
Sodium 5.0 — 27 — mg
Zinc 0.900
8%
0.400
4%
mg
Copper 0.262
29%
0.045
5%
mg
Manganese 0.255
11%
0.229
10%
mg
Selenium 1.2
2%
3.0
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.013 — 0.024 — g
Polyunsaturated Fat 0.093 — 0.167 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
2.3
6%
g
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