Comparing Nutrients in 100 grams Broccoli VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Broccoli	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.84% 0.61g	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	0.94% 0.68g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.61g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.7% 0.11mg	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	15.8% 63μg	14.3% 57μg	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	99% 89.2mg	1% 0.9mg	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	5.2% 0.78mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	18% 0.16mg	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	9.13% 0.73mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	14% 0.33mg	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	9.43% 66mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.13% 78.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Canned Refried Beans, fat-free:

• Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B1, 7.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 99.1 times more Vitamin C, 19.5 times more Vitamin E and 50.8 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Raw Broccoli and Canned Refried Beans, fat-free have similar amounts of Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Canned Refried Beans, fat-free:

• Raw Broccoli has 1.4 times more Calcium than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 3.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Selenium, 10.6 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Refried Beans, fat-free have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.8 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 2.3 times more Energy, 2.4 times more Omega 3, 2 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.