Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	4.54% 132kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	5.76% 0.98g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	33% 24g	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	50% 19g	38g per day for Men 19-50 years
Protein	24.8% 14g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	94% 1.22mg	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	107% 426μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	8.57% 7.7mg	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	41% 6.12mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	18.6% 186mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	127% 1.14mg	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	41% 3.27mg	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	NA	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	38.2% 268mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11% 411g	9.26% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Chili Beans, Barbecue, Ranch Style per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 40.2 times more Vitamin C, 6.4 times more Vitamin E and 253.5 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 1.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Calcium and 1.5 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 7 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 1.8 times more Potassium, 42.6 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Chili Beans, Barbecue, Ranch Style contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 3.3 times more Energy, 2.7 times more Omega 3, 3.2 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one pound.