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Comparing Nutrients in 5 ounces White BeansVS Broccoli

Macros Ratio

Protein Fat Carbs

White Beans
27%
2%
71%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

16.3%472kcal
Energy
1.66%48kcal
472 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.24%1.2g
Fat
0.54%0.52g
1.2 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.97%0.31g
Saturated Fat
0.5%0.16g
0.31 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
14.7%0.24g
Omega 3
5.6%0.089g
0.24 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.65%0.28g
Omega 6
0.41%0.069g
0.28 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
65.7%85.4g
Carbohydrate
7.24%9.4g
85.4 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.13%3g
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3 gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.33%0.96g
≤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]
NA gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
56.7%21.5g
Fiber
9.7%3.7g
21.5 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
59%33g
Protein
7.14%4g
33 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
0 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
51.6%0.62mg
Vitamin B1
8.4%0.1mg
Thiamine
0.62 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
16%0.21mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.21 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4.24%0.68mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
20.8%1.04mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.04 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
34.7%0.45mg
Vitamin B6
19%0.25mg
Pyridoxine
0.45 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
137%550μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
550 μgvs89.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
140%126mg
Ascorbic acid
0 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2%0.3mg
Vitamin E
7.37%1.1mg
Tocopherols and Tocotrienols
0.3 mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.6%7.94μg
Vitamin K
120%144μg
Phytomenadione or phylloquinone
7.94 μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

34%340mg
Calcium
6.66%66.6mg
340 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
155%1.4mg
Copper
7.7%0.069mg
1.4 mgvs0.069 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
185%14.8mg
Iron
13%1.03mg
14.8 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
64%269mg
Magnesium
7.1%29.8mg
269 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
111%2.55mg
Manganese
13%0.3mg
2.55 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
61%427mg
Phosphorus
13.4%94mg
427 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
75%2544mg
Potassium
13%448mg
2544 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
33%18μg
Selenium
6.44%3.54μg
18 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.5%22.7mg
Sodium
3.1%46.8mg
22.7 mgvs46.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
47.3%5.2mg
Zinc
5.3%0.58mg
5.2 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.43%16g
Water
3.42%127g
16 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of White Beans vs Broccoli:
Comparing minerals per 5 ounces for White Beans vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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