Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	28% 36.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.02% 0.091mg	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	55.6% 222μg	46.6% 187μg	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	177% 159mg	22.5% 20.2mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	13% 131mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	21% 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	30.3% 2.42mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Boiled Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Boiled Hyacinth-Young beans:

• 14 ounces of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 5.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Hyacinth-Young beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Boiled Hyacinth-Young beans:

• 14 oz of Boiled and Drained Hyacinth-Young beans contain 1.4 times more Copper, 3.2 times more Magnesium, 1.8 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Hyacinth-Young beans contain similar levels of Calcium, Iron, Manganese, Phosphorus and Water per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Omega 3 than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 1.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Hyacinth-Young beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.