Comparing Nutrients in 14 ounces Canned Black Turtle Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12.5% 361kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	42.7% 24g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	39.7% 0.52mg	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	60.5% 242μg	29.8% 119μg	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	12% 10.7mg	177% 159mg	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	16.4% 2.46mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	19% 0.17mg	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	94% 7.54mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	56% 1.3mg	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	61.2% 429mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	102% 1524mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Black Turtle Beans versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Black Turtle Beans vs Boiled Spears Frozen Broccoli:

• 14 ounces of Canned Black Turtle Beans have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 14.9 times more Vitamin C, 2.1 times more Vitamin E and 38.3 times more Vitamin K than Canned Black Turtle Beans.
• 14 ounces of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Black Turtle Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Black Turtle Beans vs Boiled Spears Frozen Broccoli:

• 14 ounces of Canned Black Turtle Beans have 4.5 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 16 times more Sodium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Calcium, 1.4 times more Manganese and 1.5 times more Selenium than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Spears Frozen Broccoli contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Black Turtle Beans have 3.3 times more Energy, 1.4 times more Omega 3, 3.1 times more Carbohydrate, 2.3 times more Fiber and 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 6.4 times more Sugars than Canned Black Turtle Beans.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Black Turtle Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.