Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Navy Beans	Recommended Dietary Allowance
Energy	10% 290kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	200% 261g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	5.1% 3.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	79% 30g	276% 105g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	106% 1.38mg	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	235% 940μg	350% 1400μg	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	759% 683mg	10% 9mg	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	90% 13.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	41% 410mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	90% 7.2mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	229% 5.27mg	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	84.3% 590mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Navy Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Navy Beans:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B6, 75.9 times more Vitamin C, 135 times more Vitamin E and 169 times more Vitamin K than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Navy Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Navy Beans:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Water than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 1.7 times more Calcium, 5.8 times more Copper, 3.3 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 4 times more Sugars than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 4.8 times more Energy, 1.4 times more Omega 3, 4.9 times more Carbohydrate, 3.5 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one kilogram.