Comparing Nutrients in 1 pound Cooked Chinese Broccoli VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	57.6% 41.8g	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	30% 11.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	41.3% 372μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36.3% 0.47mg	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	112% 449μg	168% 671μg	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	142% 128mg	18.6% 16.8mg	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	14.5% 2.18mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	45.4% 454mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	203% 1.82mg	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	31.8% 2.54mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	130% 3mg	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	26.6% 186mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11.5% 424g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS In Pod Fava Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chinese Broccoli versus 1 lb of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chinese Broccoli vs In Pod Fava Beans:

• 1 pound of Cooked Chinese Broccoli has 4.8 times more Vitamin A, 7.6 times more Vitamin C and 2.1 times more Vitamin K than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin E than Cooked Chinese Broccoli.
• 1 pound of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Cooked Chinese Broccoli as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chinese Broccoli vs In Pod Fava Beans:

• 1 pound of Cooked Chinese Broccoli has 2.7 times more Calcium, 1.6 times more Selenium and 1.3 times more Water than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 6.6 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Cooked Chinese Broccoli.
• 1 pound of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chinese Broccoli has 8.6 times more Omega 3 than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 4 times more Energy, 4.6 times more Carbohydrate, 11 times more Sugars, 3 times more Fiber and 6.9 times more Protein than Cooked Chinese Broccoli.
• 1 pound of Cooked Chinese Broccoli provide inadequate amounts of Energy
• 1 pound of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Cooked Chinese Broccoli as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in one pound.