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

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	21% 11.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	39.7% 0.52mg	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	46.6% 187μg	66.5% 266μg	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	22.5% 20.2mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16.8% 0.15mg	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	37.7% 3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	50.7% 1.17mg	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	27.8% 194mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.4 times more Vitamin A, 5.3 times more Vitamin B5, 5.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 11.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Hyacinth-Young beans have 1.3 times more Copper, 2.3 times more Magnesium and 1.2 times more Potassium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Calcium, 1.4 times more Manganese, 1.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Frozen Chopped Broccoli contain similar levels of Iron, Phosphorus and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Hyacinth-Young beans have 1.9 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 11.7 times more Omega 3 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Frozen Chopped Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.