Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	11.6% 8.4g	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	1.5% 1.1g	0% 0g	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	% 1.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 8.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	31% 17.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	114% 1030μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	41% 163μg	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	186% 168mg	6.05% 5.44mg	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	76.5% 11.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	53.5% 535mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	68% 0.61mg	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	72% 5.76mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	33% 0.76mg	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	53% 372mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Canned Kidney Beans:

• Cooked Broccoli Raab has 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 2 times more Vitamin B9, 30.8 times more Vitamin C, 126.5 times more Vitamin E and 62.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Cooked Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Canned Kidney Beans:

• Cooked Broccoli Raab has 3.5 times more Calcium, 2.3 times more Manganese, 1.4 times more Potassium and 1.4 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper and 5.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Broccoli Raab has 2.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, 4.6 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.