Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Winged Beans

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Winged Beans: 340g

Boiled Winged Beans have 4.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Boiled Broccoli	Boiled Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	39% 51g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Winged Beans	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	12.3% 0.16mg	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	386% 1543μg	8.5% 34μg	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	1030% 927mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	57% 571mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	292% 2.63mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.7% 184mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	177% 4.08mg	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	137% 957mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	18% 9.86μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	6.18% 229g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Winged Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Winged Beans?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Winged Beans:

• 500 calories of Boiled Broccoli have more Vitamin A, 4 times more Vitamin B2, 2.8 times more Vitamin B3, 16.6 times more Vitamin B5, 17.9 times more Vitamin B6, 45.4 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Broccoli and Boiled Winged Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Boiled Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Winged Beans:

• 500 calories of Boiled Broccoli have 1.6 times more Magnesium, 1.8 times more Phosphorus, 4.4 times more Potassium, 2.3 times more Selenium, 13.2 times more Sodium, 1.3 times more Zinc and 5.6 times more Water than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 3 times more Copper, 1.5 times more Iron and 1.5 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Winged Beans contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 5.3 times more Omega 3 and 2 times more Carbohydrate than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 3.4 times more Fat and 6.8 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Winged Beans offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6