Comparing Nutrients in 5 ounces Canned Great Northern Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Great Northern Beans	Broccoli	Recommended Dietary Allowance
Energy	5.57% 162kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	2.76% 2g	3.32% 2.4g	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	NA	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.7% 10.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	19% 0.25mg	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	28.7% 115μg	22.3% 89.3μg	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	2.05% 1.84mg	140% 126mg	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	7.47% 1.1mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.7% 0.069mg	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	28% 2.23mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	13% 0.3mg	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	27.5% 193mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.68% 99g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Great Northern Beans vs Broccoli:

• Canned Great Northern Beans have 2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 68.6 times more Vitamin C and 33.9 times more Vitamin K than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Raw Broccoli have similar amounts of Vitamin E per 5 oz.
• Both Canned Great Northern Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Great Northern Beans vs Broccoli:

• Canned Great Northern Beans have 3.3 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Selenium, 11.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Water than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Raw Broccoli have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Great Northern Beans have 3.4 times more Energy, 3.2 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• Both Canned Great Northern Beans and Raw Broccoli have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Canned Great Northern Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.