Comparing Nutrients in 1 pound Great Northern Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Great Northern Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	53% 1538kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	218% 283g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	241% 92g	36% 13.6g	38g per day for Men 19-50 years
Protein	177% 99g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Boiled Spears 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	247% 2.96mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	547% 2186μg	34% 136μg	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	26.7% 24mg	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	6.65% 1mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	79.4% 794mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	21.7% 0.2mg	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	310% 25mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	64% 1.47mg	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	290% 2028mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.3% 48.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Great Northern Beans versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Great Northern Beans vs Boiled Spears Frozen Broccoli:

• 1 pound of Great Northern Beans has 11.9 times more Vitamin B1, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 4 times more Vitamin B5, 3.4 times more Vitamin B6 and 16.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 7.6 times more Vitamin C, 6 times more Vitamin E and 14.7 times more Vitamin K than Raw Great Northern Beans.
• 1 pound of Great Northern Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Great Northern Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Great Northern Beans vs Boiled Spears Frozen Broccoli:

• 1 pound of Great Northern Beans has 3.4 times more Calcium, 19.5 times more Copper, 9 times more Iron, 9.5 times more Magnesium, 4.4 times more Manganese, 8.1 times more Phosphorus, 7.7 times more Potassium, 6.8 times more Selenium and 7.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 8.5 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Great Northern Beans has 12.1 times more Energy, 5.1 times more Omega 3, 11.6 times more Carbohydrate, 1.5 times more Sugars, 6.7 times more Fiber and 7.1 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Great Northern Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.