Comparing Nutrients in 1 kilogram Broccoli VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	462% 601g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	650% 247g	38g per day for Men 19-50 years
Protein	50.4% 28g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	238% 3.1mg	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	158% 630μg	1510% 6040μg	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	991% 892mg	0% 0mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cranberry Beans	Recommended Dietary Allowance
Calcium	47% 470mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	882% 7.94mg	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	91% 7.3mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	400% 9.2mg	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	94% 660mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	24% 893g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cranberry Beans:

• Raw Broccoli has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 10.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cranberry Beans:

• Raw Broccoli has 5.5 times more Sodium and 7.2 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.7 times more Calcium, 16.2 times more Copper, 6.8 times more Iron, 7.4 times more Magnesium, 4.4 times more Manganese, 5.6 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 8.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cranberry Beans contain 9.9 times more Energy, 3.3 times more Fat, 3.8 times more Omega 3, 5.9 times more Omega 6, 9 times more Carbohydrate, 9.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.