Comparing Nutrients in 1 pound Canned Black Turtle Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Black Turtle Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14.2% 413kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	9.2% 6.67g	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	82.4% 31.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	69% 277μg	107% 426μg	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	13.6% 12.2mg	344% 310mg	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	18.7% 2.8mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	18% 0.16mg	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	108% 8.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.27% 343g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Black Turtle Beans vs Frozen Broccoli Spears:

• Canned Black Turtle Beans have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9, 25.3 times more Vitamin C, 2.2 times more Vitamin E and 44.1 times more Vitamin K than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Frozen Broccoli Spears have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Black Turtle Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Black Turtle Beans vs Frozen Broccoli Spears:

• Canned Black Turtle Beans have 5.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Potassium, 22.6 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Selenium than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Frozen Broccoli Spears have similar amounts of Calcium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Black Turtle Beans have 3.1 times more Energy, 3.1 times more Carbohydrate, 2.3 times more Fiber and 2 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.2 times more Omega 3 and 6.4 times more Sugars than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.