Comparing Nutrients in 1 kilogram Boiled Broccoli VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Boiled Broccoli	Canned Baked Beans	Recommended Dietary Allowance
Energy	12% 350kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	158% 205g	130g per day for Men 19-50 years
Sugars	19% 14g	107% 77.8g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	145% 55g	38g per day for Men 19-50 years
Protein	42.5% 24g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	100% 1.3mg	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	270% 1080μg	60% 240μg	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	721% 649mg	34.4% 31mg	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	97% 14.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Baked Beans	Recommended Dietary Allowance
Calcium	40% 400mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	229% 2.06mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	96% 670mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	24% 893g	19.6% 726g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Baked Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has 15.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 20.9 times more Vitamin C, 9.7 times more Vitamin E and 176.4 times more Vitamin K than Canned Baked Beans.
• While 1 kg of Canned Baked Beans no Salt contains 2.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• 1 kilogram of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 2.3 times more Iron, 41 times more Sodium and 1.2 times more Water than Canned Baked Beans.
• While 1 kg of Canned Baked Beans no Salt contains 3.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Baked Beans contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.5 times more Omega 3 than Canned Baked Beans.
• While 1 kg of Canned Baked Beans no Salt contains 3 times more Energy, 2.9 times more Carbohydrate, 5.6 times more Sugars, 1.7 times more Fiber and 2 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in one kilogram.