Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Frozen Broccoli Spears	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.023% 0.004g	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	22.3% 16g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	21.7% 12g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	25% 226μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	7.33% 0.095mg	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	93% 373μg	61.5% 246μg	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	301% 271mg	57% 51mg	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	35.7% 5.36mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	20.7% 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	35.7% 2.86mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	35.4% 0.81mg	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	33.5% 234mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Hyacinth-Young beans per 14 oz

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

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

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin A, 1.2 times more Vitamin B2, 4.4 times more Vitamin B5, 7.3 times more Vitamin B6, 1.5 times more Vitamin B9, 5.3 times more Vitamin C, 2.6 times more Vitamin E and 5.6 times more Vitamin K than Hyacinth-Young beans.
• Both Frozen Broccoli Spears and Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Hyacinth-Young beans:

• 14 ounces of Frozen Broccoli Spears have 1.2 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Selenium than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 1.3 times more Copper and 2.5 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hyacinth-Young beans contain similar levels of Calcium, Iron, Potassium, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 17.9 times more Omega 3 and 1.5 times more Protein than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 1.7 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hyacinth-Young beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.