Comparing Nutrients in 5 ounces Canned Refried Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Refried Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	7.83% 10g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.11g	g per day for Men 19-50 years
Fiber	14% 5.24g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	22% 0.28mg	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	3.9% 15.6μg	38.3% 153μg	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	9.45% 8.5mg	102% 92mg	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	0.85% 0.13mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	25.5% 2.04mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	12% 0.27mg	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	18.6% 130mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.98% 110g	3.4% 127g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have 1.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 9.8 times more Vitamin B9, 10.8 times more Vitamin C, 16.1 times more Vitamin E and 67.2 times more Vitamin K than Canned Refried Beans.
• Both Canned Refried Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Refried Beans have 2.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium, 9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium than Canned Refried Beans.
• Both Canned Refried Beans and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Refried Beans have 2.6 times more Energy, 4.9 times more Fat, 8 times more Saturated Fat, 1.4 times more Omega 3, 7.1 times more Omega 6, 1.9 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sugars and more Fructose than Canned Refried Beans.
• Both Canned Refried Beans and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Canned Refried Beans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.