Comparing Nutrients in 1 kilogram Canned Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32.4% 940kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	110% 79.6g	18.6% 13.5g	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	21.5% 15.6g	11.4% 8.3g	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	% 16g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	108% 41g	79% 30g	38g per day for Men 19-50 years
Protein	85% 47.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	100% 1.3mg	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	30% 120μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	42.2% 0.38mg	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	149% 12mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	128% 2.94mg	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	106% 740mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	19.5% 720g	24.7% 915g	3700g per day for Men 19-50 years

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

• Canned Beans with Salt have 1.8 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 101.4 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Beans with Salt have 3.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium, 14.3 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 2.7 times more Manganese and 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Beans with Salt have 3.6 times more Energy, 4.4 times more Carbohydrate, 5.9 times more Sugars, 1.9 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3 than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.