Comparing Nutrients in 1 kilogram Canned Black Turtle Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	31.4% 910kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	20.3% 14.7g	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	182% 69g	79% 30g	38g per day for Men 19-50 years
Protein	108% 60.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	100% 1.3mg	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	153% 610μg	75% 300μg	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	30% 27mg	446% 401mg	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	41.3% 6.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	47.8% 0.43mg	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	238% 19mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	141% 3.25mg	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	154% 1080mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.4% 756g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Turtle Beans versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Black Turtle Beans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Canned Black Turtle Beans has 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 14.9 times more Vitamin C, 2.1 times more Vitamin E and 38.3 times more Vitamin K than Canned Black Turtle Beans.
• 1 kilogram of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Black Turtle Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Black Turtle Beans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Canned Black Turtle Beans has 4.5 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 16 times more Sodium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Calcium, 1.4 times more Manganese and 1.5 times more Selenium than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Turtle Beans has 3.3 times more Energy, 1.4 times more Omega 3, 3.1 times more Carbohydrate, 2.3 times more Fiber and 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 6.4 times more Sugars than Canned Black Turtle Beans.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Black Turtle Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.