Comparing Nutrients in 1 pound Navy Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	52.7% 1529kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	0% 0g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	181% 101g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Navy 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	293% 3.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	66.7% 667mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	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	311% 25mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	264% 1846mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.5% 55g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Navy 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 Navy Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Navy Beans has 14.1 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 66 times more Vitamin E and 35.2 times more Vitamin K than Raw Navy Beans.
• 1 pound of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navy 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 Navy Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Navy Beans has 4.5 times more Calcium, 24.5 times more Copper, 9 times more Iron, 13.5 times more Magnesium, 6.4 times more Manganese, 8.3 times more Phosphorus, 8.3 times more Potassium, 15.7 times more Selenium and 13 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 7.5 times more Water than Raw Navy Beans.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has 12 times more Energy, 12.8 times more Omega 3, 11.4 times more Carbohydrate, 2.6 times more Sugars, 5.1 times more Fiber and 7.2 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Navy Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.