Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Boiled Broccoli	Boiled Winged Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	12% 2.07g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	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	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Winged 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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	5.12% 0.067mg	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	3.54% 14μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	122% 1.1mg	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	76.7% 6.14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	74% 1.7mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Winged Beans per 5 oz

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

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

• 5 ounces of Boiled Broccoli have more Vitamin A, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 4.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Winged Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Winged Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Boiled Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Broccoli have 3.2 times more Sodium and 1.3 times more Water than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 3.6 times more Calcium, 12.7 times more Copper, 6.5 times more Iron, 2.6 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Winged Beans contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 4.2 times more Energy, 14.2 times more Fat, 10.4 times more Saturated Fat, 28.6 times more Omega 6, 2.1 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6