Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.2% 0.88g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.56% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.7% 0.074mg	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	5.75% 23μg	26% 104μg	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	0.89% 0.8mg	33% 29.6mg	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	0.13% 0.02mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Chinese Broccoli	Recommended Dietary Allowance
Calcium	2.9% 29mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.1% 0.064mg	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	15.6% 1.25mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	NA	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	15% 106mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Chinese Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Chinese Broccoli:

• 100 g of Raw Chinese Broccoli contain more Vitamin A, 2.3 times more Vitamin B2, 4.5 times more Vitamin B9, 37 times more Vitamin C, 25 times more Vitamin E and 21.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chinese Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Chinese Broccoli:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.3 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2.5 times more Phosphorus, 36.6 times more Sodium and 1.5 times more Zinc than Chinese Broccoli.
• While 100 g of Raw Chinese Broccoli contain 3.6 times more Calcium and 1.3 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Chinese Broccoli contain similar levels of Potassium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 3.1 times more Energy, 3.2 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fiber and 4.4 times more Protein than Chinese Broccoli.
• While 100 g of Raw Chinese Broccoli contain 5.3 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Chinese Broccoli provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 100 grams.