Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Broadbeans	Recommended Dietary Allowance
Energy	8.97% 260kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	8.94% 1.52g	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	151% 197g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	25% 18g	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	142% 54g	38g per day for Men 19-50 years
Protein	50% 28g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	56% 560mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	288% 2.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	183% 4.2mg	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	71.4% 500mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Broadbeans per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 52 times more Vitamin A, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 188 times more Vitamin C, 61 times more Vitamin E and 28 times more Vitamin K than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Broadbeans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 1.6 times more Calcium and 1.3 times more Water than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 6.8 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Broadbeans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 8.8 times more Omega 3 than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 4.2 times more Energy, 4.1 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Broadbeans provide inadequate amounts of Omega 6 in one kilogram.