Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Great Northern Beans

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Great Northern Beans: 88.5g

Raw Great Northern Beans have 13 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Great Northern Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	42.5% 55g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	2.76% 2g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	47% 18g	38g per day for Men 19-50 years
Protein	58% 32.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	30.4% 0.4mg	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	193% 773μg	107% 427μg	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	723% 651mg	5.2% 4.7mg	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	94% 14mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	4.42% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Great Northern Beans	Recommended Dietary Allowance
Calcium	64.6% 646mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	82.3% 0.74mg	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	117% 9.35mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	54.8% 1.26mg	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	82.4% 577mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.26% 9.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Great Northern Beans:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 5.3 times more Vitamin B2, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, 138.7 times more Vitamin C, 72.3 times more Vitamin E and 176.2 times more Vitamin K than Raw Great Northern Beans.
• Both Frozen Chopped Broccoli, Unprepared and Raw Great Northern Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Great Northern Beans:

• Frozen Chopped Broccoli, Unprepared has 4.2 times more Calcium, 1.9 times more Iron, 1.2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium, 22.4 times more Sodium, 2.7 times more Zinc and 111.4 times more Water than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 1.7 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 3.3 times more Fat, 6.4 times more Omega 3, 7.8 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Raw Great Northern Beans.
• Both Frozen Chopped Broccoli, Unprepared and Raw Great Northern Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Great Northern Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.