Comparing Nutrients in 5 ounces Boiled Broccoli VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Broccoli	Pink Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	70% 91g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.2% 3.03g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	47.4% 18g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pink Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	57.5% 0.75mg	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	38.3% 153μg	164% 656μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pink Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	85% 1.95mg	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	13.6% 95mg	84% 588mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pink Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Pink Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Broccoli have more Vitamin A, more Vitamin C, 6.9 times more Vitamin E and 24.8 times more Vitamin K than Pink Beans.
• While 5 oz of Raw Pink Beans contain 12.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Pink Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Broccoli have 5.1 times more Sodium and 8.9 times more Water than Pink Beans.
• While 5 oz of Raw Pink Beans contain 3.3 times more Calcium, 13.3 times more Copper, 10.1 times more Iron, 8.7 times more Magnesium, 7.1 times more Manganese, 6.2 times more Phosphorus, 5 times more Potassium, 8.1 times more Selenium and 5.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pink Beans contain 9.8 times more Energy, 1.9 times more Omega 3, 8.9 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Pink Beans provide inadequate amounts of Omega 6 in five ounces.