Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.9% 0.49g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	103% 39g	38g per day for Men 19-50 years
Protein	25% 14g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	28.3% 0.37mg	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	235% 939μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	15% 150mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	116% 1.05mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	73% 1.68mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	51.6% 1755mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	11% 411g	7.93% 293g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Cranberry 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 Boiled Cranberry Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• While 1 lb of Boiled Cranberry Beans contains 3.8 times more Vitamin B1 and 3.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Cranberry Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Water than Boiled Cranberry Beans.
• While 1 lb of Boiled Cranberry Beans contains 1.5 times more Calcium, 6.8 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 1.9 times more Selenium and 4.1 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 Boiled Cranberry Beans contains 4.9 times more Energy, 2.2 times more Omega 3, 4.6 times more Carbohydrate, 2.9 times more Fiber and 3 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 Boiled Cranberry Beans provide inadequate amounts of Omega 6 in one pound.