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Comparing Nutrients in 7 ounces Boiled BroccoliVS Canned Great Northern Beans

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Canned Great Northern Beans
25%
3%
72%
7 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
7.8%226kcal
69.5 kcalvs226 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.84%0.81g
Fat
0.8%0.77g
0.81 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g
Saturated Fat
0.74%0.24g
0.16 gvs0.24 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.8%0.24g
Omega 3
8.93%0.14g
0.24 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.6%0.1g
Omega 6
1.04%0.18g
0.1 gvs0.18 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14.2g
Carbohydrate
32%41.7g
14.2 gvs41.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.8%2.76g
Sugars
3.86%2.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.76 gvs2.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.03%1.47g
Fructose
NA
≤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]
1.47 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g
Glucose
NA
0.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.2%6.55g
Fiber
25.6%9.72g
6.55 gvs9.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.43%4.72g
Protein
26%14.6g
4.72 gvs14.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

17%153μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
153 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.4%0.13mg
Vitamin B1
23.6%0.28mg
Thiamine
0.13 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.8%0.24mg
Vitamin B2
9.16%0.12mg
Riboflavin
0.24 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.86%1.1mg
Vitamin B3
5.7%0.91mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.4%1.22mg
Vitamin B5
11%0.55mg
Pantothenic acid
1.22 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B6
16%0.21mg
Pyridoxine
0.4 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53.6%214μg
Vitamin B9
40%161μg
Folates and Folic Acid
214 μgvs161 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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143%129mg
Vitamin C
2.87%2.58mg
Ascorbic acid
129 mgvs2.58 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19%2.88mg
Vitamin E
10.5%1.57mg
Tocopherols and Tocotrienols
2.88 mgvs1.57 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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233%280μg
Vitamin K
4.96%5.95μg
Phytomenadione or phylloquinone
280 μgvs5.95 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
10.5%105mg
79.4 mgvs105 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.5%0.12mg
Copper
35.3%0.32mg
0.12 mgvs0.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.2%7.94μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
7.94 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.33mg
Iron
39%3.1mg
1.33 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.92%41.7mg
Magnesium
24%101mg
41.7 mgvs101 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.7%0.38mg
Manganese
35.2%0.81mg
0.38 mgvs0.81 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%133mg
Phosphorus
38.6%270mg
133 mgvs270 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%581mg
Potassium
20.5%697mg
581 mgvs697 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
14.8%8.14μg
3.18 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
5.42%81.4mg
Sodium
49%734mg
81.4 mgvs734 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.1%0.89mg
Zinc
11.7%1.3mg
0.89 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%177g
Water
3.75%139g
177 gvs139 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Canned Great Northern Beans:
Comparing minerals per 7 ounces for Boiled Broccoli vs Canned Great Northern Beans:
Comparison of macro-nutrients per 7 ounces:



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