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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sprouted Navy Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.5% 304kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	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	45.5% 59g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	50% 28g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy 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	147% 1.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	150% 599μg	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	95% 85.3mg	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

	Sprouted Navy Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	109% 8.75mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	64.8% 454mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11.2% 415g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Sprouted Navy Beans vs Frozen Chopped Broccoli:

• 1 pound of Sprouted Navy Beans has 7.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A and 3 times more Vitamin C than Raw Sprouted Navy Beans.
• 1 pound of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Navy Beans vs Frozen Chopped Broccoli:

• 1 pound of Sprouted Navy Beans has 9.4 times more Copper, 2.4 times more Iron, 5.6 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium and 4.7 times more Selenium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Navy Beans has 2.6 times more Energy, 2.5 times more Omega 3, 2.7 times more Carbohydrate and 2.2 times more Protein than Frozen Chopped Broccoli.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.