Nutrient Comparison: Canned White Beans VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned White Beans versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned White Beans vs Frozen Broccoli Spears:
- 14 ounces of Canned White Beans have 1.3 times more Vitamin B1 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 35 times more Vitamin K than Canned White Beans.
- 14 ounces of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- Both Canned White Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned White Beans vs Frozen Broccoli Spears:
- 14 ounces of Canned White Beans have 1.8 times more Calcium, 6.4 times more Copper, 4.2 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 20 times more Sodium and 3.3 times more Zinc than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 1.3 times more Water than Canned White Beans.
- Both Canned White Beans and Frozen Broccoli Spears contain similar levels of Selenium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned White Beans have 3.9 times more Energy, 4 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3 and 5.1 times more Sugars than Canned White Beans.
- 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Canned White Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.