Comparing Nutrients in 5 ounces Boiled Black Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Black Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.45% 187kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.5% 12.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	14% 0.18mg	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	53% 211μg	23.7% 95μg	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	0% 0mg	89% 80mg	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	8.22% 1.23mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6% 0.054mg	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	37.2% 2.98mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	18% 0.42mg	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	28.3% 198mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Frozen Chopped Broccoli:

• Boiled Black Beans have 4.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled Black Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Black Beans vs Frozen Chopped Broccoli:

• Boiled Black Beans have 5.5 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 2.3 times more Selenium, 24 times more Sodium and 1.4 times more Water than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled Black Beans have 5.1 times more Energy, 5 times more Carbohydrate, 2.9 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.2 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 5 oz.
• Both Boiled Black Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.