Comparing Nutrients in 7 ounces Boiled Black Turtle Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43.3% 16.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29% 16.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	20% 0.26mg	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	42.7% 171μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	8.38% 0.075mg	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	70.7% 5.66mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	25.4% 0.58mg	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	43% 302mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.53% 130g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Black Turtle Beans with Salt versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Black Turtle Beans with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Black Turtle Beans with Salt have 4.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Black Turtle Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Black Turtle Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Black Turtle Beans with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Black Turtle Beans with Salt have 7.1 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 10 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.3 times more Selenium and 1.4 times more Water than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Frozen Chopped Broccoli contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Black Turtle Beans with Salt have 5 times more Energy, 5.1 times more Carbohydrate, 2.8 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Omega 3 than Boiled Black Turtle Beans with Salt.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Black Turtle Beans with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.