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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	85.2% 111g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.97% 1.43g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	55.4% 21g	38g per day for Men 19-50 years
Protein	20% 11g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	53.4% 0.69mg	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	66.5% 266μg	167% 667μg	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	249% 224mg	0% 0mg	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	32.3% 4.84mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	120% 1.08mg	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	40% 3.2mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	95% 2.17mg	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	28.3% 198mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.56% 243g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C, 1.2 times more Vitamin E and 21.9 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 4.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled Pink Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 2 times more Selenium, 12 times more Sodium and 1.5 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 7.1 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Potassium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled Pink Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 3.8 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 5.7 times more Energy, 5.8 times more Carbohydrate, 1.8 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled Pink Beans have similar amounts of Omega 3 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.