Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Boiled Navy Beans

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Navy Beans: 357g

Boiled Navy Beans have 5 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	71.6% 93g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	1.82% 1.32g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.32g	g per day for Men 19-50 years
Fiber	141% 53.6g	99% 37.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	38% 0.49mg	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	250% 1000μg	125% 500μg	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	796% 716mg	3.57% 3.2mg	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	157% 23.6mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	59% 589mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	136% 11mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	82% 1.9mg	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	125% 875mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	6.16% 228g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Navy Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Boiled Navy Beans:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 6.1 times more Vitamin B2, 3.5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, 222.8 times more Vitamin C, 660 times more Vitamin E and 734.2 times more Vitamin K than Boiled Navy Beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Navy Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Boiled Navy Beans:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium, more Sodium, 1.4 times more Zinc and 7.1 times more Water than Boiled Navy Beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Navy Beans contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 19.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Boiled Navy Beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Navy Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 500 calories.