Comparing Nutrients in 1 pound Boiled French Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled French Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20% 585kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	57% 32g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	85% 340μg	76% 304μg	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	6.05% 5.44mg	284% 256mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	28.6% 286mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	19% 0.17mg	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	61.2% 4.9mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	58% 1.33mg	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	66% 463mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.16% 302g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled French Beans vs Frozen Chopped Broccoli:

• Boiled French Beans have 2.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 47 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled French Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled French Beans vs Frozen Chopped Broccoli:

• Boiled French Beans have 3 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Selenium, 4 times more Sodium and 1.4 times more Water than Boiled French Beans.
• Both Boiled French Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled French Beans have 5 times more Energy, 2.7 times more Omega 3, 5 times more Carbohydrate, 3.1 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Boiled French Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.