Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Boiled Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	91% 118g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.3% 1.68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.68g	g per day for Men 19-50 years
Fiber	39.4% 15g	125% 47.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	18% 181mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.25% 9.98μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	104% 2.4mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	11% 405g	7.82% 289g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 72.1 times more Vitamin C, 145 times more Vitamin E and 235.2 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Navy Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has more Sodium and 1.4 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.7 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.8 times more Sugars and more Fructose than Boiled Navy Beans.
• While Boiled Navy Beans contain 4 times more Energy, 1.5 times more Omega 3, 3.6 times more Carbohydrate, 3.2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.