Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Frozen Chopped Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Energy	8.97% 260kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	11% 1.87g	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	108% 141g	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	178% 2.32mg	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	40% 160μg	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	500% 450mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	56% 560mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	507% 4.56mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	594% 13.7mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	116% 13mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.8% 769g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Winged Bean Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Winged Bean Leaves:

• 1 kilogram of Frozen Chopped Broccoli has 2.1 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.3 times more Vitamin C than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 7.8 times more Vitamin A, 15.7 times more Vitamin B1, 6.3 times more Vitamin B2, 7.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Winged Bean Leaves:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Magnesium, 1.2 times more Potassium and 3.1 times more Selenium than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 4 times more Calcium, 12 times more Copper, 4.9 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winged Bean Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4 times more Omega 3 than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 2.8 times more Energy, 2.9 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Winged Bean Leaves provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 6 in one kilogram.