Comparing Nutrients in 14 ounces Broccoli VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Broccoli	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	21% 15g	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	3.72% 2.7g	0.55% 0.4g	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	% 1.94g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 13.8g	g per day for Men 19-50 years
Fiber	27% 10.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	20% 11g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	NA	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	62.5% 250μg	27.8% 111μg	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	393% 354mg	0.88% 0.79mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	120% 1.08mg	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	36.2% 2.9mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	66.3% 1.52mg	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	37.4% 262mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 7.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 446 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Raw Broccoli and Canned Red Kidney Beans, Solids have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Broccoli as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 1.6 times more Selenium and 1.3 times more Water than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 5.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 7 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Red Kidney Beans, Solids have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Kidney Beans, Solids contain 3.6 times more Energy, 2.8 times more Fat, 3.2 times more Carbohydrate, 2.2 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Canned Red Kidney Beans, Solids have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.