Comparing Nutrients in 1 kilogram Boiled Broccoli VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Boiled Broccoli	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	12% 350kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	127% 166g	130g per day for Men 19-50 years
Sugars	19% 14g	3.17% 2.3g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	182% 69g	38g per day for Men 19-50 years
Protein	42.5% 24g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	42.3% 0.55mg	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	270% 1080μg	153% 610μg	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	721% 649mg	30% 27mg	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	97% 14.5mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	213% 1.92mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	101% 2.33mg	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	96% 670mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	256% 3840mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 893g	20.4% 756g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Canned Black Turtle Beans:

• Boiled and Drained Broccoli has more Vitamin A, 3.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9, 24 times more Vitamin C, 2.3 times more Vitamin E and 61.3 times more Vitamin K than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 2.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Black Turtle Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Canned Black Turtle Beans:

• Boiled and Drained Broccoli has 1.2 times more Selenium than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 3.1 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 9.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Black Turtle Beans have similar amounts of Calcium, Manganese, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.1 times more Omega 3 and 6 times more Sugars than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 2.6 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.