Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	5.5% 4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	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	26% 104μg	118% 472μg	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	4.03% 3.63mg	149% 134mg	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	0.6% 0.091mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	32.3% 0.29mg	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	71% 5.67mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Chinese Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Chinese Broccoli:

• 1 lb of Raw Chinese Broccoli contains more Vitamin A, 2.3 times more Vitamin B2, 4.5 times more Vitamin B9, 37 times more Vitamin C, 25 times more Vitamin E and 21.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chinese Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Chinese Broccoli:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.3 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2.5 times more Phosphorus, 36.6 times more Sodium and 1.5 times more Zinc than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 3.6 times more Calcium and 1.3 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chinese Broccoli contain similar levels of Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.1 times more Energy, 3.2 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fiber and 4.4 times more Protein than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 5.3 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in one pound.