Comparing Nutrients in 1 kilogram Canned Black Beans low Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Black Beans low Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	31.4% 910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	127% 166g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	182% 69g	79% 30g	38g per day for Men 19-50 years
Protein	108% 60.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	153% 610μg	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	30% 27mg	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	41.3% 6.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	238% 19mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	154% 1080mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.4% 756g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Beans low Salt VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Beans low Salt versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Black Beans low Salt has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 20.9 times more Vitamin C, 2 times more Vitamin E and 35.3 times more Vitamin K than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Black Beans low Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Black Beans low Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Black Beans low Salt has 5.1 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 5.8 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Manganese and 2.2 times more Selenium than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Frozen Chopped Broccoli contain similar levels of Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Beans low Salt has 3.5 times more Energy, 3.5 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Canned Black Beans low Salt.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Black Beans low Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.