Comparing Nutrients in 7 ounces Canned Cranberry Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.68% 165kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	33% 12.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19.6% 11g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	26.7% 0.35mg	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	38.2% 153μg	46.6% 187μg	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	1.76% 1.6mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	7.94% 0.071mg	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	38.4% 3.08mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	22% 0.51mg	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	24.4% 171mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Beans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Cranberry Beans versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Cranberry Beans vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 85.4 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Cranberry Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Cranberry Beans vs Frozen Broccoli Spears:

• 7 ounces of Canned Cranberry Beans have 3.9 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Selenium, 19.5 times more Sodium and 2.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Manganese than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Frozen Broccoli Spears contain similar levels of Calcium, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Cranberry Beans have 2.9 times more Energy, 2.8 times more Carbohydrate, 2.1 times more Fiber and 1.8 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Omega 3 than Canned Cranberry Beans.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Canned Cranberry Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.