Comparing Nutrients in 1 kilogram Boiled French Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled French Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44.5% 1290kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	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	185% 240g	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	247% 94g	79% 30g	38g per day for Men 19-50 years
Protein	126% 70.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	188% 750μg	140% 560μg	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	13.3% 12mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	63% 630mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	37.8% 0.34mg	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	135% 11mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	97% 2.23mg	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	146% 1020mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18% 666g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled French Beans versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled French Beans vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled French Beans has 2.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B2 and 33.4 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled French Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled French Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled French Beans vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled French Beans has 1.9 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 2.6 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Water than Boiled French Beans.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled French Beans has 4.6 times more Energy, 6.8 times more Omega 3, 4.5 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled French Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.