Comparing Nutrients in 1 kilogram Canned Refried Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Refried Beans	Broccoli	Recommended Dietary Allowance
Energy	31% 900kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	104% 136g	51% 66.4g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	% 5.4g	% 1g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	89% 49.8g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	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	63.3% 0.76mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	27.5% 110μg	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	66.7% 60mg	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	6% 0.9mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	180% 14.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	126% 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	131% 920mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 778g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 14.9 times more Vitamin C, 8.7 times more Vitamin E and 48.4 times more Vitamin K than Canned Refried Beans.
• Both Canned Refried Beans and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Refried Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Refried Beans vs Broccoli:

• Canned Refried Beans have 2.6 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium, 11.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium than Canned Refried Beans.
• Both Canned Refried Beans and Raw Broccoli have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Refried Beans have 2.6 times more Energy, 5.4 times more Fat, 5.5 times more Saturated Fat, 2.7 times more Omega 3, 7.4 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Sugars than Canned Refried Beans.
• Both Canned Refried Beans as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.