Comparing Nutrients in 1 pound Boiled Broccoli VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Boiled Broccoli	Adzuki Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	219% 285g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	152% 57.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	122% 1.6mg	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	122% 490μg	705% 2821μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Adzuki Beans	Recommended Dietary Allowance
Calcium	18% 181mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	551% 4.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	341% 7.85mg	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	43.4% 304mg	247% 1728mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	167% 5688mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	208% 23mg	11mg per day for Men 19-50 years
Water	11% 405g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Adzuki Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has 77 times more Vitamin A and more Vitamin C than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• 1 pound of Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Raw Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 8.2 times more Sodium and 6.6 times more Water than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 1.7 times more Calcium, 17.9 times more Copper, 7.4 times more Iron, 6 times more Magnesium, 8.9 times more Manganese, 5.7 times more Phosphorus, 4.3 times more Potassium, 1.9 times more Selenium and 11.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Adzuki Beans contains 9.4 times more Energy, 8.8 times more Carbohydrate, 3.8 times more Fiber and 8.3 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in one pound.