Comparing Nutrients in 5 ounces Broccoli VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.06% 0.77g	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	1.33% 0.96g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.77g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.14% 4g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.2% 0.15mg	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	22.3% 89.3μg	3.9% 15.6μg	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	140% 126mg	9.45% 8.5mg	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	7.37% 1.1mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	20.3% 0.18mg	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	13% 1.03mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	18% 0.41mg	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	13.4% 94mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.98% 110g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 14.9 times more Vitamin C, 8.7 times more Vitamin E and 48.4 times more Vitamin K than Canned Refried Beans.
• Both Raw Broccoli and Canned Refried Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Broccoli as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Refried Beans:

• Raw Broccoli has 1.6 times more Calcium than Canned Refried Beans.
• While Canned Refried Beans contain 2.6 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium, 11.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Refried Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.1 times more Sugars than Canned Refried Beans.
• While Canned Refried Beans contain 2.6 times more Energy, 5.4 times more Fat, 5.5 times more Saturated Fat, 2.7 times more Omega 3, 7.4 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Canned Refried Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.