Comparing Nutrients in 1 pound Boiled Small White Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans	25%	4%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	22.2% 644kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	124% 47g	36% 13.6g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	61% 0.79mg	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	155% 621μg	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33% 331mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	18% 0.16mg	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	161% 13mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	50.5% 1.16mg	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	110% 767mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.75% 287g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Small White Beans VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Small White Beans vs Frozen Broccoli Spears:

• 1 pound of Boiled Small White Beans has 3.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans.
• Both Boiled Small White Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Small White Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Small White Beans vs Frozen Broccoli Spears:

• 1 pound of Boiled Small White Beans has 1.8 times more Calcium, 4.1 times more Copper, 3.9 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Selenium and 1.4 times more Water than Boiled Small White Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Small White Beans has 4.9 times more Energy, 4.8 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Boiled Small White Beans and Frozen Broccoli Spears offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Small White Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.