Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	23% 30g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.1% 4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.03% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.8% 0.17mg	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	23.7% 95μg	36% 145μg	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	89% 80mg	2.05% 1.84mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	39% 0.35mg	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	14.4% 1.15mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	32% 0.73mg	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	10% 71mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Great Northern Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled Great Northern Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2 and 43.4 times more Vitamin C than Boiled Great Northern Beans with Salt.
• While 5 oz of Boiled Great Northern Beans with Salt contain 3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Great Northern Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Great Northern Beans with Salt:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Water than Boiled Great Northern Beans with Salt.
• While 5 oz of Boiled Great Northern Beans with Salt contain 6.5 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 9.9 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Great Northern Beans with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Omega 3 than Boiled Great Northern Beans with Salt.
• While 5 oz of Boiled Great Northern Beans with Salt contain 4.5 times more Energy, 4.4 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in five ounces.