Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.44% 1.04g	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	36% 13.6g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	25% 14g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19% 0.25mg	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	63.5% 254μg	69% 277μg	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	202% 182mg	13.6% 12.2mg	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	40% 6mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	97% 0.87mg	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	34.6% 2.77mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	46% 1.06mg	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	31.8% 222mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	41.7% 626mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 411g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Black Beans low Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Canned Black Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Black Beans low Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 14.9 times more Vitamin C, 2.1 times more Vitamin E and 38.3 times more Vitamin K than Canned Black Beans low Salt.
• While 1 lb of Canned Black Beans low Salt contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Black Beans low Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Black Beans low Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Black Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Black Beans low Salt:

• 1 lb of Canned Black Beans low Salt contains 5.6 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Selenium, 12.5 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Black Beans low Salt contain similar levels of Calcium, Manganese and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 6.4 times more Sugars than Canned Black Beans low Salt.
• While 1 lb of Canned Black Beans low Salt contains 3.3 times more Energy, 1.4 times more Omega 3, 3.1 times more Carbohydrate, 2.3 times more Fiber and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in one pound.