Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned White Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	18% 517kcal	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	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	25% 14g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	26% 0.34mg	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	73.7% 295μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned White Beans	Recommended Dietary Allowance
Calcium	15% 150mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	117% 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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	102% 2.34mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	11% 411g	8.6% 318g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 30.4 times more Vitamin K than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.7 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned White Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Canned White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Water than Canned White Beans.
• While 1 lb of Canned White Beans contains 2.2 times more Calcium, 6.8 times more Copper, 4.9 times more Iron, 3.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Potassium, 2.3 times more Selenium, 30.9 times more Sodium and 4 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 pound of Cooked Chopped Frozen Broccoli has 5.1 times more Sugars than Canned White Beans.
• While 1 lb of Canned White Beans contains 4.1 times more Energy, 1.3 times more Omega 3, 4 times more Carbohydrate, 1.6 times more Fiber and 2.3 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 Canned White Beans provide inadequate amounts of Omega 6 in one pound.