Comparing Nutrients in 500 calories Broccoli RaabVS Canned Kidney Beans

Weight per 500 calories

Broccoli Raab

2273g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 3.8 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Which food has more nutrients per 500 calories - Broccoli Raab or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Broccoli Raab

45%

15%

40%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Broccoli Raabvs Canned Kidney Beans

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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11.5%11g

Fat

3.7%3.57g

11 gvs3.57 g

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

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5.9%1.9g

Saturated Fat

2.62%0.84g

1.9 gvs0.84 g

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

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268%4.3g

Omega 3

30.5%0.49g

4.3 gvs0.49 g

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

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3.88%0.66g

Omega 6

3.7%0.63g

0.66 gvs0.63 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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50%64.8g

Carbohydrate

66.4%86.3g

64.8 gvs86.3 g

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

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12%8.64g

Sugars

15%11g

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

8.64 gvs11 g

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

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5.33%3.86g

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]

3.86 gvs0 g

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

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%2.27g

Glucose

%0g

2.27 gvs0 g

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

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%2.5g

Sucrose

%11g

2.5 gvs11 g

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

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161%61.4g

Fiber

67.4%25.6g

61.4 gvs25.6 g

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

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129%72g

Protein

55.5%31g

72 gvs31 g

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

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Vitamins

Broccoli Raabvs Canned Kidney Beans

331%2977μg

Vitamin A

RAE, retinol activity equivalents

2977 μgvsNA μg

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

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307%3.7mg

Vitamin B1

57.5%0.69mg

Thiamine

3.7 mgvs0.69 mg

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

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226%2.93mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.93 mgvs0.3 mg

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

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173%27.8mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

27.8 mgvs2.45 mg

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

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146%7.3mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

7.3 mgvs0.82 mg

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

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299%3.9mg

Vitamin B6

34%0.44mg

Pyridoxine

3.9 mgvs0.44 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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472%1886μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

1886 μgvs214 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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510%459mg

Vitamin C

7.94%7.14mg

Ascorbic acid

459 mgvs7.14 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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245%37mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

37 mgvs0.12 mg

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

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4242%5091μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

5091 μgvs24.4 μg

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

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Minerals

Broccoli Raabvs Canned Kidney Beans

245%2455mg

Calcium

20.2%202mg

2455 mgvs202 mg

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

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106%0.95mg

Copper

89.3%0.8mg

0.95 mgvs0.8 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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608%48.6mg

Iron

87%6.96mg

48.6 mgvs6.96 mg

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

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119%500mg

Magnesium

38.3%161mg

500 mgvs161 mg

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

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390%8.98mg

Manganese

43.5%1mg

8.98 mgvs1 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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237%1659mg

Phosphorus

76.5%536mg

1659 mgvs536 mg

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

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131%4455mg

Potassium

41.5%1411mg

4455 mgvs1411 mg

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

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41.3%22.7μg

Selenium

9.74%5.36μg

22.7 μgvs5.36 μg

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

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50%750mg

Sodium

117%1762mg

750 mgvs1762 mg

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

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159%17.5mg

Zinc

25%2.74mg

17.5 mgvs2.74 mg

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

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57%2103g

Water

12.6%465g

2103 gvs465 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 Broccoli Raab vs Canned Kidney Beans:

Raw Broccoli Raab has 5.3 times more Vitamin B1, 9.7 times more Vitamin B2, 11.3 times more Vitamin B3, 8.9 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, 64.3 times more Vitamin C, 309.3 times more Vitamin E and 208.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Raw Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli Raab vs Canned Kidney Beans:

Raw Broccoli Raab has 12.1 times more Calcium, 7 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.2 times more Selenium, 6.4 times more Zinc and 4.5 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Sodium than Raw Broccoli Raab.
Both Raw Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli Raab has 3.1 times more Fat, 2.2 times more Saturated Fat, 8.8 times more Omega 3, more Fructose, 2.4 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli Raab.
Both Raw Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Broccoli RaabVS Cooked Broccoli RaabCanned Kidney BeansVS Cooked Broccoli RaabBroccoli RaabVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Broccoli RaabVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli Raab or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: