Comparing Nutrients in 1 pound Young Broadbeans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Young Broadbeans	Broccoli	Recommended Dietary Allowance
Energy	11.3% 327kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	41% 53g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	31% 11.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Broccoli	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	109% 435μg	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	166% 150mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	108% 8.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	61.6% 431mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.93% 367g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Young Broadbeans have 2.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin A, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Young Broadbeans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Young Broadbeans vs Broccoli:

• Raw Young Broadbeans have 1.5 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.3 times more Potassium and 2.1 times more Selenium than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Broadbeans have 2.1 times more Energy, 3 times more Omega 3, 1.8 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Raw Broccoli.
• Both Raw Young Broadbeans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.