Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.76% 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	52.8% 68.6g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	25% 14g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Cranberry 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	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13.6% 0.18mg	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	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19% 0.25mg	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	87.3% 349μg	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	4.03% 3.63mg	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

	Boiled Spears Frozen Broccoli	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	23% 231mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	71.6% 0.64mg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	39.4% 0.91mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	11% 411g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Cranberry Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Canned Cranberry Beans:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 50.1 times more Vitamin C than Canned Cranberry Beans.
• While 1 lb of Canned Cranberry Beans contains 2.6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Cranberry Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Canned Cranberry Beans:

• 1 pound of Boiled Spears Frozen Broccoli has 1.5 times more Calcium and 1.6 times more Manganese than Canned Cranberry Beans.
• While 1 lb of Canned Cranberry Beans contains 3.3 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 13.8 times more Sodium and 2.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Cranberry Beans contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Cranberry Beans contains 3 times more Energy, 1.3 times more Omega 3, 2.8 times more Carbohydrate, 2.1 times more Fiber and 1.8 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 Canned Cranberry Beans provide inadequate amounts of Omega 6 in one pound.