Comparing Nutrients in 1 pound BroccoliVS Canned Broadbeans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Broadbeans

30%

67%

1 lb ▼

Macro Nutrients

Broccolivs Canned Broadbeans

5.3%154kcal

Energy

11%322kcal

154 kcalvs322 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.73%1.68g

Fat

1.03%1g

1.68 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.52g

Saturated Fat

0.52%0.17g

0.52 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18%0.29g

Omega 3

2%0.032g

0.29 gvs0.032 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

2.24%0.38g

0.22 gvs0.38 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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23%30g

Carbohydrate

43.3%56.3g

30 gvs56.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.6%7.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.25%3.1g

Fructose

≤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]

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.22g

Glucose

2.22 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.45g

Sucrose

0.45 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%11.8g

Fiber

44%16.8g

11.8 gvs16.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%12.8g

Protein

44.3%25g

12.8 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Canned Broadbeans

15.6%141μg

Vitamin A

0.5%4.54μg

RAE, retinol activity equivalents

141 μgvs4.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

7.56%0.091mg

Thiamine

0.32 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B2

17.4%0.23mg

Riboflavin

0.53 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%2.9mg

Vitamin B3

27.2%4.35mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs4.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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52%2.6mg

Vitamin B5

10.8%0.54mg

Pantothenic acid

2.6 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

15.7%0.2mg

Pyridoxine

0.79 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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71.4%286μg

Vitamin B9

37.4%150μg

Folates and Folic Acid

286 μgvs150 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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450%405mg

Vitamin C

9.07%8.16mg

Ascorbic acid

405 mgvs8.16 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Broadbeans

21.3%213mg

Calcium

11.8%118mg

213 mgvs118 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

55%0.49mg

0.22 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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41.4%3.3mg

Iron

56.7%4.54mg

3.3 mgvs4.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg

Magnesium

34.6%145mg

95 mgvs145 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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41.4%0.95mg

Manganese

56.8%1.3mg

0.95 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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42.8%299mg

Phosphorus

51%358mg

299 mgvs358 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1433mg

Potassium

32.3%1098mg

1433 mgvs1098 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.6%11.3μg

Selenium

15%8.16μg

11.3 μgvs8.16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.98%150mg

Sodium

137%2055mg

150 mgvs2055 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg

Zinc

25.6%2.8mg

1.86 mgvs2.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%405g

Water

9.85%364g

405 gvs364 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Broccoli vs Canned Broadbeans :

Raw Broccoli has 31 times more Vitamin A, 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 49.6 times more Vitamin C than Canned Broadbeans .
While Canned Broadbeans contain 1.5 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Canned Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Canned Broadbeans :

Raw Broccoli has 1.8 times more Calcium, 1.3 times more Potassium and 1.4 times more Selenium than Canned Broadbeans .
While Canned Broadbeans contain 2.2 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 13.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Canned Broadbeans have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 9 times more Omega 3 than Canned Broadbeans .
While Canned Broadbeans contain 2.1 times more Energy, 1.9 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Canned Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCanned Broadbeans VS Boiled BroccoliBroccoliVS Carob flourCanned Broadbeans VS Carob flour

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Comparing Nutrients in 1 pound BroccoliVS Canned Broadbeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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