Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Frozen Chopped Broccoli	Young Winged Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.83% 0.65g	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	13% 17g	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	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	34.5% 0.45mg	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	65.5% 262μg	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	80.7% 72.6mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	22.5% 0.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	37.6% 0.87mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.34% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Young Winged Beans:

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin B5 and 3.1 times more Vitamin C than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Young Winged Beans:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 6 times more Sodium and 1.2 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron and 1.9 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.6 times more Omega 3 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.9 times more Energy and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.