Comparing Nutrients in 1 kilogram Canned Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	32.4% 940kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	126% 2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	110% 79.6g	8.55% 6.2g	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	3.3% 2.4g	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	% 16g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 48g	% 1.5g	g per day for Men 19-50 years
Fiber	108% 41g	73.7% 28g	38g per day for Men 19-50 years
Protein	85% 47.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	34% 340mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	19.5% 720g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beans versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Beans vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 45.4 times more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 16.9 times more Vitamin E and 320 times more Vitamin K than Canned Beans with Salt.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Beans vs Cooked Broccoli Raab:

• 1 kilogram of Canned Beans has 1.9 times more Copper, 3.8 times more Selenium, 6.1 times more Sodium and 4.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.5 times more Calcium, 3.5 times more Manganese, 1.5 times more Potassium and 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans and Cooked Broccoli Raab contain similar levels of Iron, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Beans has 3.8 times more Energy, 6.8 times more Carbohydrate, 12.8 times more Sugars, 6.5 times more Fructose, 1.5 times more Fiber and 1.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 13.4 times more Omega 3 than Canned Beans with Salt.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Beans with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.