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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Black Beans	25%	4%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Black Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	8.86% 1.5g	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	218% 283g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	13.3% 9.6g	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	185% 70.3g	38g per day for Men 19-50 years
Protein	25% 14g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Black Beans	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	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	100% 1.3mg	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	503% 2014μg	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	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	40% 6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Black Beans	Recommended Dietary Allowance
Calcium	15% 150mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	424% 3.8mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	209% 4.8mg	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	228% 1597mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	198% 6727mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	11% 411g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin C, 6.3 times more Vitamin E and 15.7 times more Vitamin K than Black Beans.
• While 1 lb of Raw Black Beans contains 16.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 pound of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 8.2 times more Water than Black Beans.
• While 1 lb of Raw Black Beans contains 3.7 times more Calcium, 24.7 times more Copper, 8.2 times more Iron, 13.2 times more Magnesium, 4.8 times more Manganese, 7.2 times more Phosphorus, 10.4 times more Potassium, 4.6 times more Selenium and 13 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Black Beans contains 12.2 times more Energy, 6.6 times more Omega 3, 11.7 times more Carbohydrate, 1.4 times more Sugars, 5.2 times more Fiber and 7 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 Raw Black Beans provide inadequate amounts of Omega 6 in one pound.