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Compare Nutrients in 100 Calories Canned Baked BeansVS Broccoli

Weight per 100 Calories

Canned Baked Beans
95g
Broccoli
294g

Canned Baked Beans have 3.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Baked Beans or Broccoli?

Macros Ratio

ProteinsFatsCarbs

Canned Baked Beans
18%
3%
79%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Baked BeansBroccoli
Vitamin A
0.53%
10%
4.762 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
12%
17%
0.143 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.4%
26%
0.057 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.56%
11.7%
0.41 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.54%
39.6%
0.124 mg0.515 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
3.3%
292%
2.952 mg262.353 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
0.95%
15%
0.143 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.64%
249%
0.762 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5.7%
46%
22.857 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Baked BeansBroccoli
Calcium
4.76%
14%
47.619 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21.8%
16%
0.196 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
3.45%
27%
0.276 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.6%
15%
30.476 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
27%
NA mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14%
27.7%
99.048 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6%
19.8%
281.905 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
7.8%
13%
4.286 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.06%
6.47%
0.952 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
12%
11%
1.333 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Baked Beans vs Broccoli:
Raw Broccoli contains 19.1 times more Vitamin A, 1.5 times more Thiamine, 6 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B6, 88.9 times more Vitamin C, 16 times more Vitamin E, 392.2 times more Vitamin K and 8.1 times more Folate than Canned Baked Beans no Salt.

Comparing minerals per 100 Calories for Canned Baked Beans vs Broccoli:
Canned Baked Beans no Salt have 1.4 times more Copper than Raw Broccoli. While Raw Broccoli contains 2.9 times more Calcium, 7.8 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Selenium and 102 times more Sodium than Canned Baked Beans no Salt. Both Canned Baked Beans no Salt and Raw Broccoli have similar amounts of Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Baked BeansBroccoli
Fat
0.39%
1.12%
0.381 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
8.16%
15%
4.571 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
15%
15%
19.514 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
10%
6.9%
7.41 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
13.8%
20%
5.238 g7.647 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
0.31%
1.05%
0.098 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
4.63%
11.6%
0.074 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.52%
0.85%
0.089 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.87%
7.1%
69.143 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Baked Beans no Salt have 1.5 times more Sugars than Raw Broccoli. While Raw Broccoli contains 2.9 times more Fat, 1.8 times more Protein, 1.5 times more Fiber, 3.4 times more Saturated Fat, 2.5 times more Omega 3 and 3.8 times more Water than Canned Baked Beans no Salt. Both Canned Baked Beans no Salt and Raw Broccoli have similar amounts of Carbohydrate and Energy per 100 kcal.Both Canned Baked Beans no Salt as well as Raw Broccoli have insufficient amounts of Omega 6 in 100 kcal.