Comparing Nutrients in 14 ounces Broccoli VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	183% 238g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	258% 98g	38g per day for Men 19-50 years
Protein	20% 11g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	94% 1.23mg	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	62.5% 250μg	599% 2397μg	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	393% 354mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	350% 3.15mg	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	36.2% 2.9mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	159% 3.65mg	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	37.4% 262mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	155% 5287mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cranberry Beans:

• Raw Broccoli has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 10.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cranberry Beans:

• Raw Broccoli has 5.5 times more Sodium and 7.2 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.7 times more Calcium, 16.2 times more Copper, 6.8 times more Iron, 7.4 times more Magnesium, 4.4 times more Manganese, 5.6 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 8.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberry Beans contain 9.9 times more Energy, 3.3 times more Fat, 3.8 times more Omega 3, 5.9 times more Omega 6, 9 times more Carbohydrate, 9.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.