Comparing Nutrients in 1 kilogram Boiled Broccoli VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Broccoli	Great Northern Beans	Recommended Dietary Allowance
Energy	12% 350kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	15.5% 2.63g	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	480% 624g	130g per day for Men 19-50 years
Sugars	19% 14g	31% 22.6g	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	532% 202g	38g per day for Men 19-50 years
Protein	42.5% 24g	390% 219g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Great Northern 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	544% 6.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	182% 2.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	344% 4.47mg	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	1205% 4820μg	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	59% 53mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Great Northern Beans	Recommended Dietary Allowance
Calcium	40% 400mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	930% 8.37mg	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	684% 54.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	619% 14.2mg	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	639% 4470mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	408% 13870mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	210% 23mg	11mg per day for Men 19-50 years
Water	24% 893g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Great Northern Beans:

• Boiled and Drained Broccoli has more Vitamin A, 12.2 times more Vitamin C, 6.6 times more Vitamin E and 23.5 times more Vitamin K than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 10.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Great Northern Beans:

• Boiled and Drained Broccoli has 2.9 times more Sodium and 8.3 times more Water than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 4.4 times more Calcium, 13.7 times more Copper, 8.2 times more Iron, 9 times more Magnesium, 7.3 times more Manganese, 6.7 times more Phosphorus, 4.7 times more Potassium, 8.1 times more Selenium and 5.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Great Northern Beans contain 9.7 times more Energy, 2.8 times more Fat, 4.5 times more Saturated Fat, 1.8 times more Omega 3, 5.2 times more Omega 6, 8.7 times more Carbohydrate, 1.6 times more Sugars, 6.1 times more Fiber and 9.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.