Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cranberry Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	462% 601g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	650% 247g	38g per day for Men 19-50 years
Protein	55.4% 31g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	238% 3.1mg	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	140% 560μg	1510% 6040μg	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	446% 401mg	0% 0mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cranberry Beans	Recommended Dietary Allowance
Calcium	33% 330mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	882% 7.94mg	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	76.3% 6.1mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	400% 9.2mg	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	70% 490mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.35% 124g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 13.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chopped Frozen Broccoli has 7.3 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.8 times more Calcium, 23.4 times more Copper, 8.2 times more Iron, 12 times more Magnesium, 4.1 times more Manganese, 7.6 times more Phosphorus, 9.4 times more Potassium, 18.1 times more Selenium and 13 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cranberry Beans contain 12 times more Energy, 10.3 times more Fat, 5.7 times more Omega 3, 22.1 times more Omega 6, 11.2 times more Carbohydrate, 8.2 times more Fiber and 7.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.