Comparing Nutrients in 1 pound Young Broadbeans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Young Broadbeans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.3% 327kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	36% 13.6g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	109% 435μg	76% 304μg	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	166% 150mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19% 0.17mg	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	108% 8.6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	58% 1.33mg	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	61.6% 431mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.93% 367g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Young Broadbeans vs Frozen Chopped Broccoli:

• Raw Young Broadbeans have 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Young Broadbeans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Young Broadbeans vs Frozen Chopped Broccoli:

• Raw Young Broadbeans have 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium and 2.3 times more Selenium than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Broadbeans have 2.8 times more Energy, 1.8 times more Omega 3, 2.4 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Young Broadbeans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.