Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.75% 0.47g	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	73.6% 96g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	41% 0.53mg	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	116% 463μg	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	344% 310mg	6.55% 5.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	124% 1.12mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	102% 2.35mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11% 411g	8.46% 313g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Boiled Great Northern Beans:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 52.5 times more Vitamin C than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 2.2 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Great Northern Beans provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Boiled Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Boiled Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 1.3 times more Water than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 1.7 times more Calcium, 6.9 times more Copper, 3 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Omega 3 than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 4.1 times more Energy, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.7 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 Boiled Great Northern Beans provide inadequate amounts of Omega 6 in one pound.