Comparing Nutrients in 1 pound Boiled White Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled White Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21.7% 630kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	87.5% 114g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	75.2% 28.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	79% 44g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	44.6% 0.54mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	0% 0mg	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	28.4% 4.26mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	41% 408mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 411g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled White Beans has 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 25.2 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled White 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 Boiled White Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled White Beans has 2.7 times more Calcium, 8.4 times more Copper, 6.1 times more Iron, 4.8 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 4 times more Potassium, 1.9 times more Selenium and 4.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Water than Boiled White Beans.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans has 5 times more Energy, 1.6 times more Omega 3, 4.7 times more Carbohydrate, 2.1 times more Fiber and 3.1 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.3 times more Sugars than Boiled White Beans.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled White Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.