Comparing Nutrients in 100 calories Boiled Great Northern Beans with Salt VS Boiled Broccoli

Weight per 100 calories

• Boiled Great Northern Beans with Salt: 84.7g
• Boiled Broccoli: 286g

Boiled Great Northern Beans with Salt have 3.4 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.

Discover which food has more nutrients per 100 calories - Boiled Great Northern Beans with Salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans with Salt	27%	3%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Great Northern Beans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.9% 2.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	15.6% 5.93g	25% 9.43g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.6% 86.4μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Great Northern Beans with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.6% 1.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.47μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	13.4% 202mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	6.9% 255g	3700g per day for Men 19-50 years

Boiled Great Northern Beans With Salt VS Boiled Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Great Northern Beans with Salt or Boiled Broccoli?

Lets compare vitamin content per 100 calories of Boiled Great Northern Beans with Salt vs Boiled Broccoli:

• 100 kcal of Boiled and Drained Broccoli contain more Vitamin A, 1.3 times more Vitamin B1, 7 times more Vitamin B2, 2.7 times more Vitamin B3, 7.8 times more Vitamin B5, 5.8 times more Vitamin B6, 3.6 times more Vitamin B9 and 168.3 times more Vitamin C than Boiled Great Northern Beans with Salt.
• 100 calories of Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Great Northern Beans with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Great Northern Beans with Salt vs Boiled Broccoli:

• 100 calories of Boiled Great Northern Beans with Salt have 1.2 times more Copper and 1.7 times more Sodium than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 2 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium, 1.7 times more Zinc and 4.4 times more Water than Boiled Great Northern Beans with Salt.
• Both Boiled Great Northern Beans with Salt and Boiled Broccoli contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Broccoli contain 4.8 times more Omega 3 and 1.6 times more Fiber than Boiled Great Northern Beans with Salt.
• Both Boiled Great Northern Beans with Salt and Boiled Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Boiled Great Northern Beans with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 100 calories.