Comparing Nutrients in 500 calories Sprouted Navy Beans VS Frozen Broccoli Spears

Weight per 500 calories

• Sprouted Navy Beans: 746g
• Frozen Broccoli Spears: 1724g

Sprouted Navy Beans have 2.3 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.22g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	82% 46g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	243% 2.9mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	246% 985μg	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	156% 140mg	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	NA	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 112mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	180% 14.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	179% 754mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	107% 746mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.64mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	16% 591g	42% 1561g	3700g per day for Men 19-50 years

Sprouted Navy Beans VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Sprouted Navy Beans have 2.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 8.4 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted 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 Sprouted Navy Beans vs Frozen Broccoli Spears:

• 500 calories of Sprouted Navy Beans have 4.3 times more Copper and 2.7 times more Magnesium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.3 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 7.3 times more Selenium, 3 times more Sodium and 2.6 times more Water than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Frozen Broccoli Spears contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• Both Raw Sprouted Navy Beans and Frozen Broccoli Spears have similar amounts of macro-nutrients per 500 kcal
• Both Sprouted Navy Beans and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Raw Sprouted Navy Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.