Comparing Nutrients in 1 pound Boiled Broadbeans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Broadbeans	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 499kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	25% 32.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	69.8% 0.91mg	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	118% 472μg	122% 490μg	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	1.5% 1.36mg	327% 294mg	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	0.6% 0.091mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	85% 6.8mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	38.3% 0.88mg	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	81% 567mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.77% 324g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled Broadbeans have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.4 times more Vitamin B2, 3.9 times more Vitamin B5, 2.8 times more Vitamin B6, 216.3 times more Vitamin C, 72.5 times more Vitamin E and 48.7 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broadbeans vs Boiled Broccoli:

• Boiled Broadbeans have 4.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Selenium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled and Drained Broccoli have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Broadbeans have 3.1 times more Energy, 2.7 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.