Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.06% 1.03g	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	162% 211g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	184% 70g	38g per day for Men 19-50 years
Protein	50% 28g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	90% 1.17mg	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	255% 1020μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	274% 2.47mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	225% 5.18mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	18.6% 690g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Great Northern Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Boiled Great Northern Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B2 and 43.4 times more Vitamin C than Boiled Great Northern Beans with Salt.
• While 1 kg of Boiled Great Northern Beans with Salt contains 3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Great Northern Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Water than Boiled Great Northern Beans with Salt.
• While 1 kg of Boiled Great Northern Beans with Salt contains 6.5 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 9.9 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Great Northern Beans with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Omega 3 than Boiled Great Northern Beans with Salt.
• While 1 kg of Boiled Great Northern Beans with Salt contains 4.5 times more Energy, 4.4 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.