Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Boiled Broccoli

Weight per 500 calories

Canned Refried Beans, fat-free

633g

Boiled Broccoli

1429g

Canned Refried Beans, fat-free have 2.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Boiled Broccoli

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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2.94%2.85g

Fat

6.04%5.86g

2.85 gvs5.86 g

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

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1.84%0.59g

Saturated Fat

3.53%1.13g

0.59 gvs1.13 g

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

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60.5%0.97g

Omega 3

106%1.7g

0.97 gvs1.7 g

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

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5%0.85g

Omega 6

4.3%0.73g

0.85 gvs0.73 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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65.7%85.4g

Carbohydrate

79%103g

85.4 gvs103 g

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

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5.33%3.86g

Sugars

27.4%20g

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

3.86 gvs20 g

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

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0%0g

Fructose

14.6%10.6g

≤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]

0 gvs10.6 g

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

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%0g

Glucose

%7g

0 gvs7 g

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

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%3.86g

Sucrose

%1.14g

3.86 gvs1.14 g

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

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78.3%29.7g

Fiber

124%47g

29.7 gvs47 g

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

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60.4%33.8g

Protein

60.7%34g

33.8 gvs34 g

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

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Vitamins

Canned Refried Beans, fat-freevs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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16%0.19mg

Vitamin B1

75%0.9mg

Thiamine

0.19 mgvs0.9 mg

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

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7.3%0.095mg

Vitamin B2

135%1.76mg

Riboflavin

0.095 mgvs1.76 mg

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

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14.3%2.3mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs7.9 mg

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

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24.7%1.23mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.23 mgvs8.8 mg

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

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55%0.72mg

Vitamin B6

220%2.86mg

Pyridoxine

0.72 mgvs2.86 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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90%361μg

Vitamin B9

386%1543μg

Folates and Folic Acid

361 μgvs1543 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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6.33%5.7mg

Vitamin C

1030%927mg

Ascorbic acid

5.7 mgvs927 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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1.7%0.25mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.25 mgvs20.7 mg

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

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10.5%12.7μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

12.7 μgvs2016 μg

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

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Minerals

Canned Refried Beans, fat-freevs Boiled Broccoli

21.5%215mg

Calcium

57%571mg

215 mgvs571 mg

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

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115%1.03mg

Copper

97%0.87mg

1.03 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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128%10.3mg

Iron

120%9.57mg

10.3 mgvs9.57 mg

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

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57.3%241mg

Magnesium

71.4%300mg

241 mgvs300 mg

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

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89.7%2.06mg

Manganese

120%2.77mg

2.06 mgvs2.77 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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100%703mg

Phosphorus

137%957mg

703 mgvs957 mg

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

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64%2177mg

Potassium

123%4186mg

2177 mgvs4186 mg

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

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65.6%36μg

Selenium

41.6%23μg

36 μgvs23 μg

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

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148%2215mg

Sodium

39%586mg

2215 mgvs586 mg

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

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37.4%4.1mg

Zinc

58.4%6.43mg

4.1 mgvs6.43 mg

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

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13.5%498g

Water

34.5%1275g

498 gvs1275 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 Canned Refried Beans, fat-free vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 4.7 times more Vitamin B1, 18.5 times more Vitamin B2, 3.4 times more Vitamin B3, 7.1 times more Vitamin B5, 4 times more Vitamin B6, 4.3 times more Vitamin B9, 162.8 times more Vitamin C, 81.8 times more Vitamin E and 159.2 times more Vitamin K than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Boiled Broccoli:

Canned Refried Beans, fat-free have 1.6 times more Selenium and 3.8 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Calcium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Zinc and 2.6 times more Water than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Boiled and Drained Broccoli have similar amounts of Copper, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli contains 2.1 times more Fat, 1.8 times more Omega 3, 5.1 times more Sugars, more Fructose and 1.6 times more Fiber than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Canned Refried Beans, fat-free as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehBoiled BroccoliVS Cooked TempehCanned Refried Beans, fat-freeVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: