Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Beans	18%	3%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	163% 211g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	110% 79.6g	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	11.4% 8.3g	21.5% 15.6g	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	% 7.5g	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 48g	g per day for Men 19-50 years
Fiber	79% 30g	108% 41g	38g per day for Men 19-50 years
Protein	50% 28g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Beans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	64.6% 0.84mg	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	168% 670μg	30% 120μg	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	627% 564mg	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	81.3% 12mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Beans	Recommended Dietary Allowance
Calcium	56% 560mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	161% 1.45mg	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	101% 8.1mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	47.4% 1.1mg	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	71.4% 500mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	229% 3430mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	207% 23mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.5% 720g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 10.4 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 101.4 times more Vitamin K than Canned Beans with Salt.
• While Canned Beans with Salt contain 1.8 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Beans with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Calcium, 2.7 times more Manganese and 1.3 times more Water than Canned Beans with Salt.
• While Canned Beans with Salt contain 3.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium, 14.3 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Beans with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 7 times more Omega 3 than Canned Beans with Salt.
• While Canned Beans with Salt contain 3.6 times more Energy, 4.4 times more Carbohydrate, 5.9 times more Sugars, 1.9 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.