Comparing Nutrients in 14 ounces Canned Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	13% 373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	22% 28.5g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.54% 6.2g	4.05% 2.94g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.32g	g per day for Men 19-50 years
Fiber	43% 16.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	33.7% 19g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59% 4.72mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 294mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.72% 286g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Beans versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Beans vs Boiled Broccoli:

• 14 ounces of Canned Beans have 1.5 times more Vitamin B1 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 15.4 times more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 9.7 times more Vitamin E and 176.4 times more Vitamin K than Canned Beans with Salt.
• 14 ounces of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Beans vs Boiled Broccoli:

• 14 ounces of Canned Beans have 2.4 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.1 times more Selenium, 8.4 times more Sodium and 5.1 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 1.8 times more Manganese and 1.3 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Boiled Broccoli contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Beans have 2.7 times more Energy, 2.9 times more Carbohydrate, 5.7 times more Sugars, 2.1 times more Fructose, 1.2 times more Fiber and 2 times more Protein than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 7.9 times more Omega 3 than Canned Beans with Salt.
• 14 ounces of Canned Beans provide inadequate amounts of Omega 3
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Canned Beans with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 14 ounces.