Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Navy Beans	Recommended Dietary Allowance
Energy	4.07% 118kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.7% 0.46g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	1.75% 1.27g	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	61% 23g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Navy 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	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36% 0.47mg	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	70.3% 281μg	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	3.53% 3.18mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Navy Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	105% 0.94mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	74% 1.7mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.64% 320g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 80.6 times more Vitamin C, 1.6 times more Vitamin E and 28 times more Vitamin K than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 2.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Navy Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Water than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 5.5 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium, 14 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Navy Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Omega 3 than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 4.3 times more Energy, 4.3 times more Carbohydrate, 1.7 times more Fiber and 2.7 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 Navy Beans provide inadequate amounts of Omega 6 in one pound.