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Comparing Nutrients in 1 kilogram Boiled Cranberry BeansVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Cranberry Beans
27%
3%
70%
Frozen Chopped Broccoli
34%
8%
58%
1 kg ▼

Macro Nutrients

47%1360kcal
Energy
8.97%260kcal
1360 kcalvs260 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.74%4.6g
Fat
3%2.9g
4.6 gvs2.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.7%1.2g
Saturated Fat
1.38%0.44g
1.2 gvs0.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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57%0.91g
Omega 3
65.6%1.05g
0.91 gvs1.05 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.35%1.08g
Omega 6
1.82%0.31g
1.08 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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188%245g
Carbohydrate
36.8%47.8g
245 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
18.6%13.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs13.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
11.4%8.3g
≤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]
NA gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%7.5g
NA gvs7.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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226%86g
Fiber
79%30g
86 gvs30 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
167%93g
Protein
50%28g
93 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
57.8%520μg
RAE, retinol activity equivalents
NA μgvs520 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
175%2.1mg
Vitamin B1
44%0.53mg
Thiamine
2.1 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B2
74%0.96mg
Riboflavin
0.69 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32%5.15mg
Vitamin B3
29.4%4.7mg
Niacin, nicotinic acid, niacinamide
5.15 mgvs4.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
48%2.4mg
Vitamin B5
56%2.8mg
Pantothenic acid
2.4 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
62.3%0.81mg
Vitamin B6
100%1.3mg
Pyridoxine
0.81 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
518%2070μg
Vitamin B9
168%670μg
Folates and Folic Acid
2070 μgvs670 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
627%564mg
Ascorbic acid
0 mgvs564 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
81.3%12mg
Tocopherols and Tocotrienols
NA mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
676%811μg
Phytomenadione or phylloquinone
NA μgvs811 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

50%500mg
Calcium
56%560mg
500 mgvs560 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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257%2.3mg
Copper
42.2%0.38mg
2.3 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
261%21mg
Iron
101%8.1mg
21 mgvs8.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
43%180mg
500 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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161%3.7mg
Manganese
128%2.94mg
3.7 mgvs2.94 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
193%1350mg
Phosphorus
71.4%500mg
1350 mgvs500 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
114%3870mg
Potassium
62.4%2120mg
3870 mgvs2120 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23.6%13μg
Selenium
51%28μg
13 μgvs28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.67%10mg
Sodium
16%240mg
10 mgvs240 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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104%11.4mg
Zinc
43.6%4.8mg
11.4 mgvs4.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
17.5%647g
Water
24.7%915g
647 gvs915 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Cranberry Beans vs Frozen Chopped Broccoli:
Comparing minerals per 1 kilogram for Boiled Cranberry Beans vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: