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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Black Turtle Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.8% 516kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86.7% 33g	31.3% 12g	38g per day for Men 19-50 years
Protein	58% 32.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	85.3% 341μg	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22% 218mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	16.8% 0.15mg	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	141% 11.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	50.7% 1.17mg	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	86% 603mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	50.5% 1719mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.05% 261g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans have 4.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Boiled Black Turtle Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Black Turtle Beans have 7.1 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Selenium, 8 times more Sodium and 1.4 times more Water than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Black Turtle Beans have 5 times more Energy, 5.1 times more Carbohydrate, 2.8 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Omega 3 and 4.2 times more Sugars than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.