Comparing Nutrients in 300 calories Navy Beans VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Navy Beans: 89g
• Cooked Chopped Frozen Broccoli: 1071g

Navy Beans have 12 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Navy Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	21.7% 15.8g	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	0% 0g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	35.5% 20g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	107% 1.4mg	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	81% 324μg	150% 600μg	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	NA	477% 430mg	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	0.12% 0.018mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 131mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	40.5% 0.36mg	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	61% 4.9mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	104% 2.4mg	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	51.8% 362mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	26.3% 972g	3700g per day for Men 19-50 years

Navy Beans VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navy Beans or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Navy Beans vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5, 3.7 times more Vitamin B6, 1.9 times more Vitamin B9, 794.4 times more Vitamin E and 424.1 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navy Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navy Beans vs Cooked Chopped Frozen Broccoli:

• 300 calories of Navy Beans have 2 times more Copper and 1.3 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.7 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 26.5 times more Sodium and 90.2 times more Water than Raw Navy Beans.
• Both Navy Beans and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4.6 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Raw Navy Beans.
• Both Navy Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Raw Navy Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.