Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Navy Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.84% 0.14g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.55% 0.4g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	7.1% 4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Navy Beans	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.2% 0.15mg	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	22% 88μg	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	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Navy Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	32.8% 0.29mg	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	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	23% 0.53mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Navy Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Navy Beans:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 80.6 times more Vitamin C, 1.6 times more Vitamin E and 28 times more Vitamin K than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 2.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Navy Beans provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Navy Beans:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Water than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 5.5 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium, 14 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Navy Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 4.3 times more Energy, 4.3 times more Carbohydrate, 1.7 times more Fiber and 2.7 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 Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.