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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21.7% 630kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	44.6% 0.54mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	28.4% 4.26mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41% 408mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	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	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

• 1 pound of Boiled White Beans has 1.6 times more Vitamin B1 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 29 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin B9 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled White Beans has 2.2 times more Calcium, 8 times more Copper, 5.1 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium and 4.1 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 White Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans has 4.8 times more Energy, 4.7 times more Carbohydrate, 2.1 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Omega 3 and 4.3 times more Sugars than Boiled White Beans.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled White Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.