Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	In Pod Fava Beans	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	29.3% 38g	130g per day for Men 19-50 years
Sugars	127% 92g	11.6% 8.4g	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	197% 75g	65.8% 25g	38g per day for Men 19-50 years
Protein	141% 79.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	19% 170μg	91% 820μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	54% 0.7mg	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	370% 1480μg	248% 990μg	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	41% 37mg	313% 282mg	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	77.3% 11.6mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	707% 848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	67.8% 0.61mg	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	194% 15.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	115% 2.64mg	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	184% 1290mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	19.6% 726g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Cooked Chinese Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of In Pod Fava Beans versus 1 kg of Cooked Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Cooked Chinese Broccoli:

• 1 kilogram of In Pod Fava Beans has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin E than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 4.8 times more Vitamin A, 7.6 times more Vitamin C and 2.1 times more Vitamin K than Raw In Pod Fava Beans.
• 1 kilogram of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw In Pod Fava Beans as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Cooked Chinese Broccoli:

• 1 kilogram of In Pod Fava Beans has 6.6 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 2.7 times more Calcium, 1.6 times more Selenium and 1.3 times more Water than Raw In Pod Fava Beans.
• 1 kilogram of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of In Pod Fava Beans has 4 times more Energy, 4.6 times more Carbohydrate, 11 times more Sugars, 3 times more Fiber and 6.9 times more Protein than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 8.6 times more Omega 3 than Raw In Pod Fava Beans.
• 1 kilogram of In Pod Fava Beans provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chinese Broccoli provide inadequate amounts of Energy
• Both Raw In Pod Fava Beans as well as Cooked Chinese Broccoli provide inadequate amounts of Omega 6 in one kilogram.