Comparing Nutrients in 1 kilogram Canned Navy Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	39% 1130kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	134% 51g	87% 33g	38g per day for Men 19-50 years
Protein	134% 75.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	154% 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	155% 620μg	270% 1080μg	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	7.78% 7mg	721% 649mg	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	52% 7.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	231% 18.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	84.3% 1.94mg	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	191% 1340mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19% 705g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Navy Beans vs Boiled Broccoli:

• Canned Navy Beans have 2.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.2 times more Vitamin B2, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 92.7 times more Vitamin C, 1.9 times more Vitamin E and 48.7 times more Vitamin K than Canned Navy Beans.
• Both Canned Navy Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Navy Beans vs Boiled Broccoli:

• Canned Navy Beans have 3.4 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 3.6 times more Selenium, 8.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Water than Canned Navy Beans.
• Both Canned Navy Beans and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Navy Beans have 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 and 5 times more Sugars than Canned Navy Beans.
• Both Canned Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.