Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.6% 133kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	20% 26g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy 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	64.5% 0.77mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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

	Sprouted Navy Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	48% 3.83mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	28.3% 198mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Navy 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 Sprouted Navy Beans vs Frozen Broccoli Spears:

• 7 ounces of Sprouted Navy Beans have 5.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A and 3.6 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy 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 Sprouted Navy Beans vs Frozen Broccoli Spears:

• 7 ounces of Sprouted Navy Beans have 9.9 times more Copper, 2.7 times more Iron, 6.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Calcium and 3.2 times more Selenium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Navy Beans have 2.3 times more Energy, 2.1 times more Omega 3, 2.4 times more Carbohydrate and 2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Navy Beans VS Frozen Broccoli Spears

What are the health benefits of Sprouted Navy Beans compared to Frozen Broccoli Spears?

Sprouted navy beans are a good source of plant-based protein, fiber, and essential nutrients like iron, folate, and vitamin C. They also contain enzymes that may improve digestion and nutrient absorption. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and wellness.

Can I lose weight easier by eating more Sprouted Navy Beans or Frozen Broccoli Spears?

Both sprouted navy beans and frozen broccoli spears can be beneficial for weight loss due to their high fiber and nutrient content. However, broccoli spears are lower in calories and higher in fiber compared to navy beans, making them a more weight-loss-friendly option. Including a variety of plant-based foods like broccoli spears in your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Sprouted Navy Beans or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both sprouted navy beans and frozen broccoli spears are nutritious options, but sprouted navy beans are higher in protein and can be a good choice to support muscle growth. Incorporating a mix of both beans and broccoli in your diet can provide a well-rounded source of essential nutrients for muscle building.

What is the environmental impact of producing Sprouted Navy Beans compared to Frozen Broccoli Spears?

Producing sprouted navy beans generally has a lower environmental impact compared to frozen broccoli spears. Beans require less water, land, and energy to grow compared to broccoli. Additionally, legumes like navy beans have nitrogen-fixing properties that can improve soil health and reduce the need for synthetic fertilizers. Choosing plant-based protein sources like sprouted navy beans can help reduce greenhouse gas emissions and promote sustainability in food production.