Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	4.38% 0.74g	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	15% 19.5g	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	NA	38g per day for Men 19-50 years
Protein	24.8% 14g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	39.4% 0.51mg	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	75% 299μg	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	92% 83mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	25.7% 0.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	43% 0.99mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 411g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Winged Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Young Winged Beans:

• 1 pound of Frozen Broccoli Spears has 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.7 times more Vitamin C than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 1.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Young Winged Beans:

• 1 pound of Frozen Broccoli Spears has 1.6 times more Phosphorus and 1.3 times more Selenium than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 2 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 2.1 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans contain similar levels of Manganese, Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 5.4 times more Omega 3 and 1.2 times more Carbohydrate than Young Winged Beans.
• While 1 lb of Raw Young Winged Beans contains 2.3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Young Winged Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in one pound.