Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Red Kidney Beans with Liquids

Weight per 500 calories

Boiled Broccoli

1429g

Canned Red Kidney Beans with Liquids

617g

Canned Red Kidney Beans Solids and Liquids have 2.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Canned Red Kidney Beans with Liquids?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Red Kidney Beans with Liquids

25%

71%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Canned Red Kidney Beans with Liquids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

2.3%2.22g

5.86 gvs2.22 g

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

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3.53%1.13g

Saturated Fat

2.4%0.77g

1.13 gvs0.77 g

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

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106%1.7g

Omega 3

19.7%0.31g

1.7 gvs0.31 g

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

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4.3%0.73g

Omega 6

3%0.51g

0.73 gvs0.51 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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79%103g

Carbohydrate

70.4%92g

103 gvs92 g

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

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27.4%20g

Sugars

15.8%11.4g

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

20 gvs11.4 g

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

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14.6%10.6g

Fructose

0%0g

≤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]

10.6 gvs0 g

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

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%7g

Glucose

%0g

7 gvs0 g

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

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%1.14g

Sucrose

%11.4g

1.14 gvs11.4 g

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

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124%47g

Fiber

70%26.5g

47 gvs26.5 g

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

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60.7%34g

Protein

57.5%32.2g

34 gvs32.2 g

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

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Vitamins

Boiled Broccolivs Canned Red Kidney Beans with Liquids

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

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

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75%0.9mg

Vitamin B1

54.5%0.65mg

Thiamine

0.9 mgvs0.65 mg

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

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135%1.76mg

Vitamin B2

32%0.41mg

Riboflavin

1.76 mgvs0.41 mg

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

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49.4%7.9mg

Vitamin B3

19%3.05mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs3.05 mg

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

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176%8.8mg

Vitamin B5

16%0.8mg

Pantothenic acid

8.8 mgvs0.8 mg

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

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220%2.86mg

Vitamin B6

38%0.49mg

Pyridoxine

2.86 mgvs0.49 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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386%1543μg

Vitamin B9

35.5%142μg

Folates and Folic Acid

1543 μgvs142 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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1030%927mg

Vitamin C

5.5%4.94mg

Ascorbic acid

927 mgvs4.94 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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138%20.7mg

Vitamin E

0.82%0.12mg

Tocopherols and Tocotrienols

20.7 mgvs0.12 mg

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

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1680%2016μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

2016 μgvs25.3 μg

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

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Minerals

Boiled Broccolivs Canned Red Kidney Beans with Liquids

57%571mg

Calcium

18%179mg

571 mgvs179 mg

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

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97%0.87mg

Copper

101%0.91mg

0.87 mgvs0.91 mg

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

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

96%7.7mg

9.57 mgvs7.7 mg

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

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71.4%300mg

Magnesium

44%185mg

300 mgvs185 mg

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

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120%2.77mg

Manganese

78%1.8mg

2.77 mgvs1.8 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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137%957mg

Phosphorus

93%654mg

957 mgvs654 mg

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

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123%4186mg

Potassium

47.2%1605mg

4186 mgvs1605 mg

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

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41.6%23μg

Selenium

12.3%6.8μg

23 μgvs6.8 μg

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

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39%586mg

Sodium

105%1580mg

586 mgvs1580 mg

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

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58.4%6.43mg

Zinc

34.8%3.83mg

6.43 mgvs3.83 mg

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

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34.5%1275g

Water

13%481g

1275 gvs481 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Canned Red Kidney Beans with Liquids:

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3, 11 times more Vitamin B5, 5.8 times more Vitamin B6, 10.9 times more Vitamin B9, 187.7 times more Vitamin C, 167.8 times more Vitamin E and 79.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
Both Boiled and Drained Broccoli as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Canned Red Kidney Beans with Liquids:

Boiled and Drained Broccoli has 3.2 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 3.4 times more Selenium, 1.7 times more Zinc and 2.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Red Kidney Beans Solids and Liquids have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 2.6 times more Fat, 5.4 times more Omega 3, 1.7 times more Sugars, more Fructose and 1.8 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
Both Boiled and Drained Broccoli and Canned Red Kidney Beans Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Broccoli as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCanned Red Kidney Beans with LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Royal Red Kidney BeansCanned Red Kidney Beans with LiquidsVS Royal Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Red Kidney Beans with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Canned Red Kidney Beans with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: