Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Young Broadbeans	Recommended Dietary Allowance
Energy	9.66% 280kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	7.06% 1.2g	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	90% 117g	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	111% 42g	38g per day for Men 19-50 years
Protein	55.4% 31g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	29.2% 0.38mg	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	240% 960μg	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	367% 330mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	33% 330mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	82.2% 0.74mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	139% 3.2mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22% 810g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Young Broadbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Young Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Young Broadbeans:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Vitamin A, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.2 times more Vitamin C than Young Broadbeans.
• While 1 kg of Raw Young Broadbeans contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Young Broadbeans:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Calcium than Young Broadbeans.
• While 1 kg of Raw Young Broadbeans contains 2.2 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium, 4.5 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Broadbeans contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Young Broadbeans contains 2.6 times more Energy, 4.5 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.