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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	5.7% 0.97g	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	63% 82g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	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	NA	38g per day for Men 19-50 years
Protein	20% 11g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Hyacinth 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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	11.3% 0.15mg	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	3.97% 16μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	150% 1.35mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	83% 1.9mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Hyacinth Beans per 14 oz

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

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.6 times more Vitamin B2, 3.5 times more Vitamin B6, 16.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 14 oz of Boiled Hyacinth Beans contain 5.1 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Hyacinth Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium and 1.3 times more Water than Boiled Hyacinth Beans.
• While 14 oz of Boiled Hyacinth Beans contain 9 times more Copper, 5.7 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 5.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Hyacinth Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Hyacinth Beans contain 4.5 times more Energy, 4.3 times more Carbohydrate and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 14 ounces.