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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 810kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	22% 28.5g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	% 1g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1.1g	g per day for Men 19-50 years
Fiber	113% 43g	71% 27g	38g per day for Men 19-50 years
Protein	93% 52.2g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Broccoli Raab	Recommended Dietary Allowance
Calcium	29% 290mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	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	127% 2.9mg	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	151% 1060mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 926g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9, 25.3 times more Vitamin C, 81 times more Vitamin E and 54.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids 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 with Liquids vs Broccoli Raab:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 3.5 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 7.8 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.7 times more Calcium, 1.7 times more Iron and 1.4 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Broccoli Raab contain similar levels of Zinc and Water 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 with Liquids has 3.7 times more Energy, 5.2 times more Carbohydrate, 4.9 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.7 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.