Comparing Nutrients in 1 kilogram Boiled Navy Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	48.3% 1400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	18.6% 13.5g	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	0% 0g	11.4% 8.3g	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	% 0g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	79% 30g	38g per day for Men 19-50 years
Protein	147% 82.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	350% 1400μg	168% 670μg	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	10% 9mg	627% 564mg	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	0.67% 0.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	69% 690mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	42.2% 0.38mg	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	295% 23.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	128% 2.94mg	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	206% 1440mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	17.2% 638g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Navy Beans with Salt has 4.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 62.7 times more Vitamin C, 122 times more Vitamin E and 135.2 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Navy Beans with Salt has 1.2 times more Calcium, 5.5 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 9.9 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Water than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans with Salt has 5.4 times more Energy, 5.4 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Navy Beans with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.