Comparing Nutrients in 14 ounces Broccoli VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	79.5% 103g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.47g	g per day for Men 19-50 years
Fiber	27% 10.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	20% 11g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Navy 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	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	91% 2.1mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.84% 253g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 99.1 times more Vitamin C, 78 times more Vitamin E and 169.3 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.3 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled Navy Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Broccoli as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Navy Beans:

• Raw Broccoli has more Sodium and 1.4 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.5 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Navy Beans have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.6 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.1 times more Energy, 2.8 times more Omega 3, 3.9 times more Carbohydrate, 4 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.