Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Boiled Great Northern Beans with Salt

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Great Northern Beans with Salt: 424g

Boiled Great Northern Beans with Salt have 4.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Great Northern Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	126% 2g	22.2% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	68.7% 89.4g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	78% 29.7g	38g per day for Men 19-50 years
Protein	96% 54g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	38% 0.5mg	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	322% 1288μg	108% 432μg	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	1205% 1085mg	6.12% 5.5mg	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	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	108% 1077mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	116% 1.05mg	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	195% 15.6mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	95% 2.2mg	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% 962mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	48.7% 1657mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	7.9% 292g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Great Northern Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Great Northern Beans with Salt?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 7.4 times more Vitamin B2, 3.1 times more Vitamin B3, 4.8 times more Vitamin B5, 5 times more Vitamin B6, 3 times more Vitamin B9 and 196.9 times more Vitamin C than Boiled Great Northern Beans with Salt.
• 500 calories of Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 500 calories of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 3.1 times more Selenium, 2.5 times more Zinc and 6 times more Water than Boiled Great Northern Beans with Salt.
• While 500 kcal of Boiled Great Northern Beans with Salt contain 1.4 times more Copper and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 5.7 times more Omega 3, 1.9 times more Fiber and 1.5 times more Protein than Boiled Great Northern Beans with Salt.
• Both Frozen Chopped Broccoli and Boiled Great Northern Beans with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.