Comparing Nutrients in 5 ounces White Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	7.83% 10g	130g per day for Men 19-50 years
Sugars	4.13% 3g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	59% 33g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	22% 0.28mg	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	137% 550μg	38.3% 153μg	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	102% 92mg	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	2% 0.3mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	185% 14.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	12% 0.27mg	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	61% 427mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Beans vs Boiled Broccoli:

• Raw White Beans have 6.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C, 6.9 times more Vitamin E and 25.2 times more Vitamin K than Raw White Beans.
• Both Raw White Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw White Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Beans vs Boiled Broccoli:

• Raw White Beans have 6 times more Calcium, 16.1 times more Copper, 15.6 times more Iron, 9 times more Magnesium, 9.3 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium, 8 times more Selenium and 8.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 7.9 times more Water than Raw White Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw White Beans have 9.5 times more Energy, 1.4 times more Omega 3, 3.9 times more Omega 6, 8.4 times more Carbohydrate, 1.5 times more Sugars, 4.6 times more Fiber and 9.8 times more Protein than Boiled and Drained Broccoli.
• Both Raw White Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.