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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cranberry Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	7.66% 1.3g	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	210% 272g	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	295% 112g	38g per day for Men 19-50 years
Protein	25% 14g	187% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	108% 1.4mg	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	685% 2740μg	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	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	23% 231mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	400% 3.6mg	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	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	181% 4.17mg	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	241% 1687mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	11% 411g	1.5% 56.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of 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 Cranberry Beans:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A and more Vitamin C than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 13.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 20.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw 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 Cranberry Beans:

• 1 pound of Boiled Spears Frozen Broccoli has 7.3 times more Water than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 2.5 times more Calcium, 18.5 times more Copper, 8.2 times more Iron, 7.8 times more Magnesium, 2.8 times more Manganese, 6.8 times more Phosphorus, 7.4 times more Potassium, 6.7 times more Selenium and 12.1 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cranberry Beans contains 12 times more Energy, 5.7 times more Omega 3, 11.2 times more Carbohydrate, 8.2 times more Fiber and 7.4 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 Raw Cranberry Beans provide inadequate amounts of Omega 6 in one pound.