Comparing Nutrients in 1 kilogram Cooked Chili Beans, Barbecue, Ranch Style VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	33.4% 970kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	130% 169g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	72.4% 52.5g	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	111% 42g	79% 30g	38g per day for Men 19-50 years
Protein	89.3% 50g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	65% 260μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	14% 2.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	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	233% 18.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	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	220% 1540mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	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	483% 7250mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.4% 755g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chili Beans, Barbecue, Ranch Style VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chili Beans, Barbecue, Ranch Style 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 Cooked Chili Beans, Barbecue, Ranch Style vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 1.9 times more Vitamin B2 and 2.1 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 23.6 times more Vitamin C, 6.3 times more Vitamin E and 220.3 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Chili Beans, Barbecue, Ranch Style 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 Cooked Chili Beans, Barbecue, Ranch Style vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 5.9 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 2.5 times more Potassium, 30.2 times more Sodium and 6.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.6 times more Calcium and 1.5 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 3.5 times more Energy, 8.1 times more Omega 3, 3.2 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.