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

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Young Winged Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.084mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	23.4% 94μg	10.6% 42.5μg	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	29% 26mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	6.77% 0.061mg	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	26.6% 2.13mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	20% 0.46mg	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	7.5% 52.4mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Young Winged Beans have 2.5 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3 and 2.2 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 4.6 times more Vitamin B5 and 2.2 times more Vitamin C than Raw Young Winged Beans.
• Both Young Winged Beans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Young Winged Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Winged Beans have 1.6 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Potassium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Selenium than Raw Young Winged Beans.
• Both Young Winged Beans and Boiled Spears Frozen Broccoli contain similar levels of Copper and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Winged Beans have 2.2 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Omega 3 than Raw Young Winged Beans.
• Both Young Winged Beans and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Young Winged Beans provide inadequate amounts of Omega 3
• Both Raw Young Winged Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.