Comparing Nutrients in 5 ounces Broccoli VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Energy	1.66% 48kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.7% 0.51g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	19% 0.25mg	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	22.3% 89.3μg	59.5% 238μg	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	140% 126mg	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	7.37% 1.1mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	42.7% 0.38mg	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	13% 1.03mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	33.8% 0.78mg	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	13.4% 94mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Pink Beans:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, more Vitamin C and 27.5 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.6 times more Vitamin B1, 2.7 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Boiled Pink Beans have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Pink Beans:

• Raw Broccoli has 1.8 times more Selenium, 16.5 times more Sodium and 1.5 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 5.5 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Pink Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.7 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 4.4 times more Energy, 1.5 times more Omega 3, 4.2 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.