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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	41.7% 1210kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	160% 208g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	158% 60g	73.7% 28g	38g per day for Men 19-50 years
Protein	145% 81g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	57.5% 230μg	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	2.22% 2mg	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	2% 0.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	58% 580mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	188% 15mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	169% 1180mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18.6% 689g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans Rinsed 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 Red Kidney Beans Rinsed vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.8 times more Vitamin B1, 9.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9, 185 times more Vitamin C, 84.3 times more Vitamin E and 44.9 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans, Rinsed Solids 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 Red Kidney Beans Rinsed vs Cooked Broccoli Raab:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 3.8 times more Copper, 1.4 times more Phosphorus, 3.7 times more Sodium and 1.4 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2 times more Calcium, 1.4 times more Potassium and 1.3 times more Water than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Cooked Broccoli Raab contain similar levels of Iron, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 4.8 times more Energy, 6.7 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Canned Red Kidney Beans, Rinsed Solids.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Rinsed Solids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.