Comparing Nutrients in 500 calories Navy Beans VS Frozen Broccoli Spears

Weight per 500 calories

• Navy Beans: 148g
• Frozen Broccoli Spears: 1724g

Navy Beans have 11.6 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Navy Beans or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	71% 92g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	35% 25.3g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	59% 33g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	232% 3mg	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	135% 540μg	405% 1621μg	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	1308% 1178mg	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	0.2% 0.03mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	22% 218mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	69% 0.62mg	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	102% 8.15mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	192% 4.4mg	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	86.3% 604mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.49% 18g	42% 1561g	3700g per day for Men 19-50 years

Navy Beans VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navy Beans or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Navy Beans vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 8.1 times more Vitamin B2, 2.5 times more Vitamin B3, 3.8 times more Vitamin B5, 4.8 times more Vitamin B6, 3 times more Vitamin B9, 784.4 times more Vitamin E and 471.3 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navy Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navy Beans vs Frozen Broccoli Spears:

• 500 calories of Navy Beans have 2 times more Copper than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.5 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium, 39.5 times more Sodium and 87 times more Water than Raw Navy Beans.
• Both Navy Beans and Frozen Broccoli Spears contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 2.7 times more Omega 3, 4.4 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Raw Navy Beans.
• Both Navy Beans and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Navy Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.