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Comparing Nutrients in 100 grams Canned White BeansVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned White Beans
25%
2%
73%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

3.93%114kcal
Energy
1.17%34kcal
114 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.3%0.29g
Fat
0.38%0.37g
0.29 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.074g
Saturated Fat
0.36%0.11g
0.074 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
3.5%0.056g
Omega 3
3.94%0.063g
0.056 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.39%0.067g
Omega 6
0.29%0.049g
0.067 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
16.3%21g
Carbohydrate
5.1%6.64g
21 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.4%0.29g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.29 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.94%0.68g
≤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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
12.6%4.8g
Fiber
6.84%2.6g
4.8 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
13%7.26g
Protein
5.04%2.82g
7.26 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
8%0.096mg
Vitamin B1
5.9%0.071mg
Thiamine
0.096 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
2.85%0.037mg
Vitamin B2
9%0.12mg
Riboflavin
0.037 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.71%0.11mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
0.11 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.7%0.19mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.19 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.77%0.075mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.075 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
16.3%65μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
65 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
99%89.2mg
Ascorbic acid
0 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.27%0.79mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.79 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.4%2.9μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
2.9 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.3%73mg
Calcium
4.7%47mg
73 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
25.8%0.23mg
Copper
5.44%0.049mg
0.23 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

Find Legumes rich in Fluoride
37.4%3mg
Iron
9.13%0.73mg
3 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
12%51mg
Magnesium
5%21mg
51 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
22.4%0.52mg
Manganese
9.13%0.21mg
0.52 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes 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 .

Find Legumes rich in Molybdenum
13%91mg
Phosphorus
9.43%66mg
91 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
13.4%454mg
Potassium
9.3%316mg
454 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2.9%1.6μg
Selenium
4.55%2.5μg
1.6 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
22.7%340mg
Sodium
2.2%33mg
340 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10%1.12mg
Zinc
3.73%0.41mg
1.12 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.9%70g
Water
2.4%89.3g
70 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Canned White Beans vs Broccoli:
Comparing minerals per 100 grams for Canned White Beans vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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