Comparing Nutrients in 1 kilogram Canned Baked Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Baked Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	36.2% 1050kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 205g	41% 53.5g	130g per day for Men 19-50 years
Sugars	107% 77.8g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	79% 30g	38g per day for Men 19-50 years
Protein	85.7% 48g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	135% 1.75mg	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	60% 240μg	235% 940μg	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	34.4% 31mg	759% 683mg	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	10% 1.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	50% 500mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	40% 0.36mg	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	36.3% 2.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	149% 1040mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.6% 726g	24.5% 906g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Baked Beans vs Frozen Broccoli Spears:

• Canned Baked Beans no Salt have 2.1 times more Vitamin B1 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 11.4 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, 22 times more Vitamin C, 9 times more Vitamin E and 126.8 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Baked Beans no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Baked Beans vs Frozen Broccoli Spears:

• Canned Baked Beans no Salt have 1.2 times more Calcium, 5.7 times more Copper, 2 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Selenium and 4.1 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.5 times more Iron and 17 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Frozen Broccoli Spears have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Baked Beans no Salt have 3.6 times more Energy, 3.8 times more Carbohydrate, 5.3 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Omega 3 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.