Comparing Nutrients in 1 kilogram Boiled Cranberry Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	47% 1360kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	188% 245g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	226% 86g	79% 30g	38g per day for Men 19-50 years
Protein	167% 93g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	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	518% 2070μg	235% 940μg	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	0% 0mg	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	50% 500mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	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	261% 21mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	193% 1350mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	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	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	17.5% 647g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cranberry Beans 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 Boiled Cranberry Beans vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Cranberry Beans has 2.9 times more Vitamin B1 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Boiled Cranberry Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cranberry Beans vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Cranberry Beans has 1.2 times more Calcium, 6.4 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 3.4 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Selenium and 1.4 times more Water than Boiled Cranberry Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cranberry Beans has 4.7 times more Energy, 4.6 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Omega 3 than Boiled Cranberry Beans.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Cranberry Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.