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Comparing Nutrients in 300 calories Canned Baked BeansVS Broccoli

Weight per 300 calories

Canned Baked Beans
286g
Broccoli
882g

Canned Baked Beans have 3.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Canned Baked Beans or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Baked Beans
18%
3%
79%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.18%1.14g
Fat
3.37%3.26g
1.14 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.92%0.29g
Saturated Fat
3.14%1g
0.29 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
14%0.22g
Omega 3
34.7%0.56g
0.22 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.56%0.27g
Omega 6
2.54%0.43g
0.27 gvs0.43 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
45%58.5g
Carbohydrate
45%58.6g
58.5 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
30.7%22.2g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.2 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
8.28%6g
≤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 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
41.4%15.7g
Fiber
60.4%23g
15.7 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
24.5%13.7g
Protein
44.4%25g
13.7 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

1.6%14.3μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
14.3 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
35.7%0.43mg
Vitamin B1
52.2%0.63mg
Thiamine
0.43 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
13%0.17mg
Vitamin B2
79.4%1.03mg
Riboflavin
0.17 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
7.68%1.23mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
1.23 mgvs5.64 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
NA
Vitamin B5
101%5.06mg
Pantothenic acid
NA mgvs5.06 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
28.6%0.37mg
Vitamin B6
119%1.54mg
Pyridoxine
0.37 mgvs1.54 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
17%68.6μg
Vitamin B9
139%556μg
Folates and Folic Acid
68.6 μgvs556 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
9.84%8.86mg
Vitamin C
875%787mg
Ascorbic acid
8.86 mgvs787 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
2.86%0.43mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
0.43 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
1.9%2.3μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
2.3 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

14.3%143mg
Calcium
41.5%415mg
143 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
65.4%0.59mg
Copper
48%0.43mg
0.59 mgvs0.43 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
10.4%0.83mg
Iron
80.5%6.44mg
0.83 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
21.8%91mg
Magnesium
44%185mg
91 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
80.6%1.85mg
NA mgvs1.85 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
42.4%297mg
Phosphorus
83%582mg
297 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
25%846mg
Potassium
82%2788mg
846 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23.4%13μg
Selenium
40%22μg
13 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.19%2.86mg
Sodium
19.4%291mg
2.86 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
36.4%4mg
Zinc
33%3.6mg
4 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
5.6%207g
Water
21.3%788g
207 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Canned Baked Beans vs Broccoli:
Comparing minerals per 300 calories for Canned Baked Beans vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: