Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	9.66% 280kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	130% 169g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	72.4% 52.5g	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	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	208% 2.7mg	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	75% 300μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	19% 17mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	51% 510mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	280% 2.52mg	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	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	78.6% 550mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	182% 20mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.4% 755g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Chili Beans, Barbecue, Ranch Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 23.6 times more Vitamin C, 6.3 times more Vitamin E and 220.3 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 1.9 times more Vitamin B2 and 2.1 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.6 times more Calcium, 1.5 times more Selenium and 1.2 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 5.9 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 2.5 times more Potassium, 30.2 times more Sodium and 6.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 3.5 times more Energy, 8.1 times more Omega 3, 3.2 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one kilogram.