Comparing Nutrients in 14 ounces Boiled Navy Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Navy Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 556kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	0% 0g	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	% 0g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	78.4% 0.94mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.4% 274mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	81.6% 572mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 4.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 62.7 times more Vitamin C, 122 times more Vitamin E and 135.2 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled Navy 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 Navy Beans vs Frozen Chopped Broccoli:

• Boiled Navy Beans have 1.2 times more Calcium, 5.5 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Sodium and 1.4 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 5.4 times more Energy, 1.7 times more Omega 3, 5.4 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Sugars and more Fructose than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.