Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Energy	10% 290kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	33% 43g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	87% 1.13mg	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	165% 660μg	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	203% 183mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Calcium	41% 410mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	56.7% 0.51mg	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	90% 7.2mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	95% 2.18mg	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	84.3% 590mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.5% 870g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Winged Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Young Winged Beans:

• 1 kilogram of Frozen Broccoli Spears has 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.7 times more Vitamin C than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 1.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Young Winged Beans:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Phosphorus and 1.3 times more Selenium than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 2 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 2.1 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans contain similar levels of Manganese, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 5.4 times more Omega 3 and 1.2 times more Carbohydrate than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Young Winged Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.