Comparing Nutrients in 7 ounces Canned White Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Energy	7.8% 226kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	10% 13g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	26.7% 0.35mg	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	32.2% 129μg	31.3% 125μg	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	197% 177mg	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	10.5% 1.57mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	11% 0.097mg	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	74% 5.93mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	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	25.8% 181mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned White Beans vs Broccoli:

• Canned White Beans have 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 35 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin E per 7 oz.
• Both Canned White Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned White Beans vs Broccoli:

• Canned White Beans have 1.6 times more Calcium, 4.7 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 10.3 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium and 1.3 times more Water than Canned White Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned White Beans have 3.4 times more Energy, 3.2 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Sugars than Canned White Beans.
• Both Canned White Beans and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Canned White Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.