Comparing Nutrients in 1 pound Broccoli VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Broccoli	Adzuki Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	219% 285g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	152% 57.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	122% 1.6mg	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	71.4% 286μg	705% 2821μg	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	450% 405mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Adzuki Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	551% 4.96mg	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	41.4% 3.3mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	341% 7.85mg	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	42.8% 299mg	247% 1728mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	167% 5688mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	208% 23mg	11mg per day for Men 19-50 years
Water	11% 405g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Adzuki Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli vs Adzuki Beans:

• 1 pound of Broccoli has 31 times more Vitamin A and more Vitamin C than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 6.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Broccoli.
• 1 pound of Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Raw Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli vs Adzuki Beans:

• 1 pound of Broccoli has 6.6 times more Sodium and 6.6 times more Water than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 1.4 times more Calcium, 22.3 times more Copper, 6.8 times more Iron, 6 times more Magnesium, 8.2 times more Manganese, 5.8 times more Phosphorus, 4 times more Potassium and 12.3 times more Zinc than Raw Broccoli.
• Both Broccoli and Adzuki Beans contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Adzuki Beans contains 9.7 times more Energy, 9.5 times more Carbohydrate, 4.9 times more Fiber and 7 times more Protein than Raw Broccoli.
• 1 pound of Broccoli provide inadequate amounts of Energy
• Both Raw Broccoli as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in one pound.