Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	28% 36.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	48.5% 194μg	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	63% 57mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	23.5% 0.21mg	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	11% 0.86mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	31.4% 0.72mg	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	9.92% 69.5mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Small White Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Boiled Small White Beans:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While 5 oz of Boiled Small White Beans contain 4.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Small White Beans provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Small White Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Boiled Small White Beans:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Water than Boiled Small White Beans.
• While 5 oz of Boiled Small White Beans contain 2.2 times more Calcium, 4.4 times more Copper, 4.7 times more Iron, 5.2 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium, 1.9 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Small White Beans contain 5.1 times more Energy, 3 times more Omega 3, 4.8 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in five ounces.