Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	11% 321kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	22% 28.5g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.32g	g per day for Men 19-50 years
Fiber	45% 17g	34.5% 13g	38g per day for Men 19-50 years
Protein	37% 20.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65% 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	62% 4.96mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Boiled Broccoli:

• Canned Red Kidney Beans Solids and Liquids have 1.7 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B2, 4.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.7 times more Vitamin B9, 81.1 times more Vitamin C, 72.5 times more Vitamin E and 34.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Boiled Broccoli:

• Canned Red Kidney Beans Solids and Liquids have 2.4 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 6.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium and 1.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Kidney Beans Solids and Liquids have 2.3 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Omega 3 and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.