Comparing Nutrients in 1 pound Boiled Black Turtle Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Black Turtle Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20.3% 590kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	99% 37.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	66.3% 37g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	45.4% 0.59mg	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	98% 390μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 249mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	17% 0.15mg	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	162% 13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	44% 1mg	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	98% 689mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.06% 298g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Black Turtle Beans versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Black Turtle Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Black Turtle Beans has 4.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 26.7 times more Vitamin K than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Black Turtle Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Black Turtle Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Black Turtle Beans has 1.7 times more Calcium, 7.9 times more Copper, 4.7 times more Iron, 3.8 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 2.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Water than Boiled Black Turtle Beans.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Black Turtle Beans has 4.6 times more Energy, 1.6 times more Omega 3, 4.6 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.6 times more Sugars than Boiled Black Turtle Beans.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Black Turtle Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.