Comparing Nutrients in 1 kilogram Small White Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Small White Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	116% 3360kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	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	479% 623g	41.2% 53.6g	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	655% 249g	79% 30g	38g per day for Men 19-50 years
Protein	377% 211g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Spears 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	619% 7.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	965% 3860μg	75% 300μg	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	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

	Small White Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	173% 1730mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	47.8% 0.43mg	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	966% 77.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	141% 3.25mg	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	636% 4450mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.16% 117g	24.5% 907g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Small White Beans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Small White Beans has 13.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 12.9 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A and more Vitamin C than Raw Small White Beans.
• 1 kilogram of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Small White Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Small White Beans has 3.4 times more Calcium, 14.8 times more Copper, 12.7 times more Iron, 9.2 times more Magnesium, 3.9 times more Manganese, 8.1 times more Phosphorus, 8.6 times more Potassium, 6.7 times more Selenium and 9.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7.7 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Small White Beans has 12 times more Energy, 5.5 times more Omega 3, 11.6 times more Carbohydrate, 8.3 times more Fiber and 6.8 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Small White Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.