Comparing Nutrients in 5 ounces Broccoli VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Broccoli	Boiled White Beans	Recommended Dietary Allowance
Energy	1.66% 48kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.69% 0.12g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.66% 0.48g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.14% 4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10% 0.13mg	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	28.7% 115μg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled White Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	45.2% 0.41mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	39% 0.9mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 29 times more Vitamin K than Boiled White Beans.
• While Boiled White Beans contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled White Beans have similar amounts of Vitamin E per 5 oz.
• Both Raw Broccoli as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 1.9 times more Selenium, 5.5 times more Sodium and 1.4 times more Water than Boiled White Beans.
• While Boiled White Beans contain 1.9 times more Calcium, 5.9 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 5 times more Sugars than Boiled White Beans.
• While Boiled White Beans contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.4 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled White Beans have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.