Comparing Nutrients in 1 pound Canned Baked Beans VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Baked Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	25% 32.6g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	65.7% 25g	39.4% 15g	38g per day for Men 19-50 years
Protein	39% 21.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	69.8% 0.91mg	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	27.2% 109μg	122% 490μg	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	15.6% 14mg	327% 294mg	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	4.54% 0.68mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.7% 227mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	16.4% 1.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	67.4% 472mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Baked Beans no Salt have 2.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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 no Salt.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Baked Beans no Salt have 1.3 times more Calcium, 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.
• While Boiled and Drained Broccoli contains 2.3 times more Iron and 41 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Baked Beans no Salt have 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.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.