Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Young Winged Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.38% 0.74g	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	15% 19.5g	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Young Winged 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	39.4% 0.51mg	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	75% 299μg	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	92% 83mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	15% 150mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25.7% 0.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	43% 0.99mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 411g	10.7% 395g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 4.6 times more Vitamin B5 and 2.2 times more Vitamin C than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 2.5 times more Vitamin B1 and 2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Winged Beans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Phosphorus than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 2.5 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 1.6 times more Potassium, 2.1 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Young Winged Beans contain similar levels of 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 1.8 times more Omega 3 and 1.2 times more Carbohydrate than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Young Winged Beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in one pound.