Comparing Nutrients in 5 ounces Canned Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	2.64% 1.9g	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	3.05% 2.2g	1.62% 1.18g	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	% 2.25g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	12% 6.73g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	14% 0.18mg	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	4.25% 17μg	23.7% 95μg	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	0% 0mg	89% 80mg	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	1.4% 0.21mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6% 0.054mg	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	21% 1.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	18% 0.42mg	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	15% 105mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.76% 102g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Beans vs Frozen Chopped Broccoli:

• Canned Beans with Salt have 1.8 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 101.4 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Beans vs Frozen Chopped Broccoli:

• Canned Beans with Salt have 3.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium, 14.3 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 2.7 times more Manganese and 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Beans with Salt have 3.6 times more Energy, 4.4 times more Carbohydrate, 5.9 times more Sugars, 1.9 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3 than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.