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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	33.4% 970kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	31% 310mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 755g	24.5% 906g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 57 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 40.2 times more Vitamin C, 6.4 times more Vitamin E and 253.5 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 7 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 1.8 times more Potassium, 42.6 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Calcium and 1.5 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Frozen Broccoli Spears 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 3.3 times more Energy, 2.7 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 Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.