Comparing Nutrients in 1 pound Boiled White Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled White Beans	Broccoli	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	79% 44g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Broccoli	Recommended Dietary Allowance
Calcium	41% 408mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 29 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled White Beans have 1.9 times more Calcium, 5.9 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Selenium, 5.5 times more Sodium and 1.4 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled White Beans have 4.1 times more Energy, 3.8 times more Carbohydrate, 2.4 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5 times more Sugars than Boiled White Beans.
• Both Boiled White Beans and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Boiled White Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.