Comparing Nutrients in 1 pound Boiled Black Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Energy	20.6% 599kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	23% 30g	130g per day for Men 19-50 years
Sugars	2% 1.45g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	104% 39.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	71.8% 40g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	61% 0.79mg	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	169% 676μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	26.3% 3.95mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	24.7% 0.22mg	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	119% 9.53mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	41.4% 0.95mg	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	91% 635mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.06% 298g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Black Beans vs Broccoli:

• Boiled Black Beans have 3.4 times more Vitamin B1 and 2.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 30.8 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Raw Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Boiled Black Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Black Beans vs Broccoli:

• Boiled Black Beans have 4.3 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Selenium, 33 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Black Beans have 3.9 times more Energy, 1.7 times more Omega 3, 3.6 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.