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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
French Beans	22%	5%	73%

Macro Nutrients

	Boiled Spears Frozen Broccoli	French Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.45% 9.16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	217% 3.47g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	11.8% 2g	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	224% 291g	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	301% 114g	38g per day for Men 19-50 years
Protein	25% 14g	152% 85.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	French 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	202% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	140% 1.8mg	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	452% 1810μg	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	23% 21mg	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	French Beans	Recommended Dietary Allowance
Calcium	23% 231mg	84.4% 844mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	222% 2mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	237% 5.44mg	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	197% 1379mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	11% 411g	1.32% 49g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A and 8.7 times more Vitamin C than French Beans.
• While 1 lb of Raw French Beans contains 9.7 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 13.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of French Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw French Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 8.4 times more Water than French Beans.
• While 1 lb of Raw French Beans contains 3.6 times more Calcium, 10.2 times more Copper, 5.6 times more Iron, 9.4 times more Magnesium, 3.7 times more Manganese, 5.5 times more Phosphorus, 7.3 times more Potassium, 6.8 times more Selenium and 6.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw French Beans contains 12.3 times more Energy, 18.4 times more Fat, 18.2 times more Omega 3, 34 times more Omega 6, 12 times more Carbohydrate, 8.4 times more Fiber and 6.1 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6