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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	51% 66.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1g	g per day for Men 19-50 years
Fiber	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	93% 52.2g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 893g	3700g per day for Men 19-50 years

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

• Canned Red Kidney Beans Solids and Liquids have 1.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9, 111.5 times more Vitamin C, 39 times more Vitamin E and 24.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Red Kidney Beans Solids and Liquids have 3 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 7.8 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium and 2.3 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Broccoli have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Kidney Beans Solids and Liquids have 2.4 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Broccoli have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.