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Compare Nutrients in 100 grams Canned Baked BeansVS Boiled Broccoli

Macros Ratio

ProteinsFatsCarbs

Canned Baked Beans
18%
3%
79%
Boiled Broccoli
27%
11%
62%

Vitamins

100gRDA for Men 19-30 years
Canned Baked BeansBoiled Broccoli
Vitamin A
0.56%
8.56%
5 μg77 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
12.5%
5.25%
0.15 mg0.063 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.6%
9.46%
0.06 mg0.123 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.7%
3.46%
0.43 mg0.553 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
10%
15%
0.13 mg0.2 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3.44%
72%
3.1 mg64.9 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1%
9.67%
0.15 mg1.45 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.67%
118%
0.8 μg141.1 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6%
27%
24 μg108 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Canned Baked BeansBoiled Broccoli
Calcium
5%
4%
50 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
6.78%
0.206 mg0.061 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
100%
NA mg4 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
3.63%
8.38%
0.29 mg0.67 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
5.25%
32 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
8.43%
NA mg0.194 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
9.57%
104 mg67 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.3%
6.23%
296 mg293 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
8.2%
2.9%
4.5 μg1.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
2.73%
1 mg41 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
12.7%
4.1%
1.4 mg0.45 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Baked Beans vs Boiled Broccoli:
Canned Baked Beans no Salt have 2.4 times more Thiamine than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 20.9 times more Vitamin C, 9.7 times more Vitamin E, 176.4 times more Vitamin K and 4.5 times more Folate than Canned Baked Beans no Salt.

Comparing minerals per 100 grams for Canned Baked Beans vs Boiled Broccoli:
Canned Baked Beans no Salt have 1.3 times more Calcium, 3.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 2.3 times more Iron and 41 times more Sodium than Canned Baked Beans no Salt. Both Canned Baked Beans no Salt and Boiled and Drained Broccoli have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Canned Baked BeansBoiled Broccoli
Fat
0.41%
0.42%
0.4 g0.41 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
8.57%
4.25%
4.8 g2.38 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
15.8%
5.52%
20.49 g7.18 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.62%
1.2%
105 kcal35 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
10.7%
1.9%
7.78 g1.39 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
14%
8.7%
5.5 g3.3 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.32%
0.25%
0.103 g0.079 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
4.88%
7.44%
0.078 g0.119 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.55%
0.3%
0.093 g0.051 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.96%
2.4%
72.6 g89.25 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Baked Beans no Salt have 2 times more Protein, 2.9 times more Carbohydrate, 3 times more Energy, 5.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.5 times more Omega 3 than Canned Baked Beans no Salt. Both Canned Baked Beans no Salt and Boiled and Drained Broccoli have similar amounts of Water per 100g.Both Canned Baked Beans no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat and Omega 6 in 100g.