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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	28% 36.6g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Small White 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	28% 0.33mg	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	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	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 Small White Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.42% 89.6g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While Boiled Small White Beans contain 4.5 times more Vitamin B1 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled Small White Beans have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Small White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Selenium, 12 times more Sodium and 1.4 times more Water than Boiled Small White Beans.
• While Boiled Small White Beans contain 1.3 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Boiled Small White Beans contain 5.5 times more Energy, 5.4 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled Small White Beans have similar amounts of Omega 3 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Small White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.