Comparing Nutrients in 5 ounces BroccoliVS Canned Great Northern Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Great Northern Beans

25%

72%

5 oz ▼

Macro Nutrients

Broccolivs Canned Great Northern Beans

1.66%48kcal

Energy

5.57%162kcal

48 kcalvs162 kcal

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

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0.54%0.52g

Fat

0.57%0.55g

0.52 gvs0.55 g

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

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0.5%0.16g

Saturated Fat

0.53%0.17g

0.16 gvs0.17 g

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

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5.6%0.089g

Omega 3

6.38%0.1g

0.089 gvs0.1 g

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

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0.41%0.069g

Omega 6

0.74%0.13g

0.069 gvs0.13 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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7.24%9.4g

Carbohydrate

23%29.8g

9.4 gvs29.8 g

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

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3.32%2.4g

Sugars

2.76%2g

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

2.4 gvs2 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

18.3%6.95g

3.7 gvs6.95 g

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

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7.14%4g

Protein

18.7%10.4g

4 gvs10.4 g

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

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Vitamins

Broccolivs Canned Great Northern Beans

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

17%0.2mg

Thiamine

0.1 mgvs0.2 mg

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

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12.8%0.17mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.17 mgvs0.085 mg

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

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5.66%0.91mg

Vitamin B3

4.1%0.65mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.65 mg

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

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16.2%0.81mg

Vitamin B5

7.9%0.39mg

Pantothenic acid

0.81 mgvs0.39 mg

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

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19%0.25mg

Vitamin B6

11.6%0.15mg

Pyridoxine

0.25 mgvs0.15 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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22.3%89.3μg

Vitamin B9

28.7%115μg

Folates and Folic Acid

89.3 μgvs115 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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140%126mg

Vitamin C

2.05%1.84mg

Ascorbic acid

126 mgvs1.84 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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7.37%1.1mg

Vitamin E

7.47%1.1mg

Tocopherols and Tocotrienols

1.1 mgvs1.1 mg

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

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120%144μg

Vitamin K

3.54%4.25μg

Phytomenadione or phylloquinone

144 μgvs4.25 μg

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

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Minerals

Broccolivs Canned Great Northern Beans

6.66%66.6mg

Calcium

7.5%75mg

66.6 mgvs75 mg

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

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7.7%0.069mg

Copper

25%0.23mg

0.069 mgvs0.23 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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13%1.03mg

Iron

28%2.23mg

1.03 mgvs2.23 mg

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

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7.1%29.8mg

Magnesium

17.2%72.3mg

29.8 mgvs72.3 mg

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

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13%0.3mg

Manganese

25%0.58mg

0.3 mgvs0.58 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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13.4%94mg

Phosphorus

27.5%193mg

94 mgvs193 mg

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

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13%448mg

Potassium

14.6%498mg

448 mgvs498 mg

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

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6.44%3.54μg

Selenium

10.6%5.8μg

3.54 μgvs5.8 μg

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

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3.1%46.8mg

Sodium

35%524mg

46.8 mgvs524 mg

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

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5.3%0.58mg

Zinc

8.38%0.92mg

0.58 mgvs0.92 mg

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

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3.42%127g

Water

2.68%99g

127 gvs99 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Canned Great Northern Beans:

Raw Broccoli has more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 68.6 times more Vitamin C and 33.9 times more Vitamin K than Canned Great Northern Beans.
While Canned Great Northern Beans contain 2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli and Canned Great Northern Beans have similar amounts of Vitamin E per 5 oz.
Both Raw Broccoli as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Great Northern Beans:

Raw Broccoli has 1.3 times more Water than Canned Great Northern Beans.
While Canned Great Northern Beans contain 3.3 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Selenium, 11.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Canned Great Northern Beans have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.2 times more Sugars than Canned Great Northern Beans.
While Canned Great Northern Beans contain 3.4 times more Energy, 3.2 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Broccoli.
Both Raw Broccoli and Canned Great Northern Beans have similar amounts of Omega 3 per 5 oz.
Both Raw Broccoli as well as Canned Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliCanned Great Northern BeansVS Boiled BroccoliBroccoliVS Kidney BeansCanned Great Northern BeansVS Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Canned Great Northern Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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