Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	4.07% 118kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	73.3% 95g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	8.82% 6.4g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	37% 0.48mg	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	76% 304μg	92% 367μg	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	284% 256mg	6.55% 5.9mg	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	37% 5.53mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	80.6% 0.73mg	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	46% 3.67mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	80.5% 1.85mg	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	32.4% 227mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Great Northern Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Canned Great Northern Beans:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6, 43.4 times more Vitamin C, 1.5 times more Vitamin E and 27 times more Vitamin K than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 2.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Great Northern Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Great Northern Beans:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Water than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 4.2 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 15.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Great Northern Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.5 times more Omega 3 than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 4.4 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one pound.