Comparing Nutrients in 1 kilogram Canned Red Kidney Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	42.8% 1240kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	22% 28.5g	130g per day for Men 19-50 years
Sugars	52.4% 38g	5.24% 3.8g	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	1.38% 1g	2.34% 1.7g	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	% 2.3g	% 1g	g per day for Men 19-50 years
Sucrose	% 34.7g	% 1.1g	g per day for Men 19-50 years
Fiber	145% 55g	71% 27g	38g per day for Men 19-50 years
Protein	143% 79.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	132% 1.7mg	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	70% 280μg	208% 830μg	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	2.22% 2mg	224% 202mg	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	NA	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	57% 570mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	46.7% 0.42mg	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	188% 15mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	172% 3.95mg	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	173% 1210mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	81.5% 2770mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 2.4 times more Vitamin B1, 8.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B9 and 101 times more Vitamin C than Canned Red Kidney Beans, Solids.
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Red Kidney Beans has 6.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 7 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.9 times more Calcium, 1.4 times more Iron and 1.4 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Broccoli Raab contain similar levels of Manganese and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans has 5.6 times more Energy, 7.5 times more Carbohydrate, 10 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.6 times more Omega 3 than Canned Red Kidney Beans, Solids.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Solids as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.