Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	1.37% 0.23g	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	4.7% 6.1g	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	NA	38g per day for Men 19-50 years
Protein	7.75% 4.34g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.3% 0.16mg	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	33.3% 133μg	23.4% 94μg	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	108% 97mg	29% 26mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Winged Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.03% 0.072mg	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	12.8% 1.02mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13.4% 0.31mg	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	12% 83.6mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Winged Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Young Winged Beans:

• 5 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.7 times more Vitamin C than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 1.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Young Winged Beans:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Phosphorus and 1.3 times more Selenium than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 2 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 2.1 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Winged Beans contain similar levels of Manganese, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 5.4 times more Omega 3 and 1.2 times more Carbohydrate than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 2.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Young Winged Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in five ounces.