Comparing Nutrients in 7 ounces Navy Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	23% 669kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	0% 0g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	79% 44.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	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	181% 722μg	27.8% 111μg	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	NA	88.4% 79.6mg	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	0.26% 0.04mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29% 292mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	7.5% 0.067mg	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	136% 11mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	19.2% 0.44mg	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	115% 808mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Navy Beans vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Navy Beans have 14.1 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 66 times more Vitamin E and 35.2 times more Vitamin K than Raw Navy Beans.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navy Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navy Beans vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Navy Beans have 4.5 times more Calcium, 24.5 times more Copper, 9 times more Iron, 13.5 times more Magnesium, 6.4 times more Manganese, 8.3 times more Phosphorus, 8.3 times more Potassium, 15.7 times more Selenium and 13 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 7.5 times more Water than Raw Navy Beans.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 12 times more Energy, 12.8 times more Omega 3, 11.4 times more Carbohydrate, 2.6 times more Sugars, 5.1 times more Fiber and 7.2 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Navy Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.