Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	37.5% 21g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	100% 1.3mg	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	155% 620μg	168% 670μg	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	143% 129mg	627% 564mg	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	34% 5.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	42.2% 0.38mg	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	93% 7.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	128% 2.94mg	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	70% 490mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.7% 879g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Hyacinth-Young beans versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hyacinth-Young beans vs Frozen Chopped Broccoli:

• 1 kilogram of Hyacinth-Young beans has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Vitamin B5, 5.4 times more Vitamin B6, 4.4 times more Vitamin C, 2.4 times more Vitamin E and 4.5 times more Vitamin K than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Chopped Broccoli provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth-Young beans vs Frozen Chopped Broccoli:

• 1 kilogram of Hyacinth-Young beans has 1.2 times more Copper and 2.2 times more Magnesium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Manganese, 1.9 times more Selenium and 1.3 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Chopped Broccoli contain similar levels of Calcium, Iron, Phosphorus, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 1.9 times more Carbohydrate and 3 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3 and 1.3 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Hyacinth-Young beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.