Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Boiled Black Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.36% 0.57g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2% 1.45g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	25% 14g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Black Beans with Salt	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24% 0.31mg	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	34% 136μg	169% 676μg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	23% 231mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	105% 0.95mg	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% 9.53mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	87.6% 2mg	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	35.6% 249mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	11% 411g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Black Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Boiled Black Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Boiled Black Beans with Salt:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 26.7 times more Vitamin K than Boiled Black Beans with Salt.
• While 1 lb of Boiled Black Beans with Salt contains 4.4 times more Vitamin B1 and 5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Black Beans with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Black Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Black Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Boiled Black Beans with Salt:

• 1 pound of Boiled Spears Frozen Broccoli has 1.9 times more Calcium, 1.6 times more Selenium and 1.4 times more Water than Boiled Black Beans with Salt.
• While 1 lb of Boiled Black Beans with Salt contains 4.9 times more Copper, 3.4 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 9.9 times more Sodium and 3.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 4.6 times more Sugars than Boiled Black Beans with Salt.
• While 1 lb of Boiled Black Beans with Salt contains 4.7 times more Energy, 2.5 times more Omega 3, 4.4 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Black Beans with Salt provide inadequate amounts of Omega 6 in one pound.