Comparing Nutrients in 1 kilogram Chinese Broccoli VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Chinese Broccoli	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	112% 145g	130g per day for Men 19-50 years
Sugars	12% 8.8g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	21.4% 12g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	96% 860μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	57% 0.74mg	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	260% 1040μg	90% 360μg	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	329% 296mg	13.3% 12mg	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	33.3% 5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1050mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	150% 1.35mg	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	73.8% 5.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	61.4% 430mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 926g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Chinese Broccoli has 3 times more Vitamin B2, 2.9 times more Vitamin B9, 24.7 times more Vitamin C, 25 times more Vitamin E and 21.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Chinese Broccoli and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Chinese Broccoli as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Chinese Broccoli has 3.1 times more Calcium and 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus and 42.3 times more Sodium than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Canned All Types Kidney Beans have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chinese Broccoli has 3.3 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Energy, 3.1 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fiber and 4.4 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.