Comparing Nutrients in 1 kilogram Canned Refried Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Refried Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	31% 900kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	104% 136g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	% 5.4g	% 1.1g	g per day for Men 19-50 years
Fiber	97% 37g	71% 27g	38g per day for Men 19-50 years
Protein	89% 49.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	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	63.3% 0.76mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	27.5% 110μg	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	66.7% 60mg	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	6% 0.9mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	29% 290mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	180% 14.4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	126% 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	131% 920mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	21% 778g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans 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 Refried Beans vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7.5 times more Vitamin B9, 3.4 times more Vitamin C, 18 times more Vitamin E and 106.7 times more Vitamin K than Canned Refried Beans.
• 1 kilogram of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Refried Beans 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 Refried Beans vs Broccoli Raab:

• 1 kilogram of Canned Refried Beans has 3.1 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium and 11.2 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.7 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Broccoli Raab contain similar levels of 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 Refried Beans has 4.1 times more Energy, 4.1 times more Fat, 12.4 times more Omega 6, 4.8 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Broccoli Raab.
• Both Canned Refried Beans and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6