Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	2.55% 1.85g	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	0.33% 0.24g	0% 0g	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	% 0.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 1.85g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	17.8% 71μg	9% 36μg	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	41% 37mg	1.33% 1.2mg	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	17% 2.53mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	15% 0.14mg	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	16% 1.27mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	7.3% 0.17mg	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	11.7% 82mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Canned Kidney Beans:

• Cooked Broccoli Raab has 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 2 times more Vitamin B9, 30.8 times more Vitamin C, 126.5 times more Vitamin E and 62.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Cooked Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Canned Kidney Beans:

• Cooked Broccoli Raab has 3.5 times more Calcium, 2.3 times more Manganese, 1.4 times more Potassium and 1.4 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper and 5.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Broccoli Raab has 2.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, 4.6 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.