Comparing Nutrients in 14 ounces Boiled Black Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Energy	18% 524kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	91% 34.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	62.8% 35g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53.4% 0.69mg	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	148% 591μg	62.5% 250μg	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	0% 0mg	393% 354mg	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	23% 3.45mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	104% 8.33mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	36.2% 0.83mg	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	79.4% 556mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.05% 261g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Black Beans vs Broccoli:

• Boiled Black Beans have 3.4 times more Vitamin B1 and 2.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 30.8 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Boiled Black Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Black Beans vs Broccoli:

• Boiled Black Beans have 4.3 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Selenium, 33 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Black Beans have 3.9 times more Energy, 1.7 times more Omega 3, 3.6 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.