Comparing Nutrients in 14 ounces Canned White Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Energy	15.6% 452kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	50% 19g	27% 10.3g	38g per day for Men 19-50 years
Protein	51.5% 29g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	53.4% 0.69mg	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	64.5% 258μg	62.5% 250μg	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	393% 354mg	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	21% 3.14mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	148% 12mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	36.2% 0.83mg	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	51.6% 361mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	90% 1349mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.5% 278g	9.58% 354g	3700g per day for Men 19-50 years

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

• Canned White Beans have 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 35 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin E per 14 oz.
• Both Canned White Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned White Beans have 1.6 times more Calcium, 4.7 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 10.3 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium and 1.3 times more Water than Canned White Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned White Beans have 3.4 times more Energy, 3.2 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Sugars than Canned White Beans.
• Both Canned White Beans and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Canned White Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.