Comparing Nutrients in 7 ounces Boiled Small White Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans with Salt	25%	4%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Small White Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.7% 282kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	39.4% 51.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	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	54.3% 20.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	31.8% 18g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White 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	39% 0.47mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.37% 0.54mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.96% 0.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	68% 272μg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Small White Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	70.4% 5.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	48% 335mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Small White Beans with Salt VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Small White 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 Small White Beans with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Small White Beans with Salt have 4.5 times more Vitamin B1 and 2 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans with Salt.
• Both Boiled Small White Beans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Small White 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 Small White Beans with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Small White Beans with Salt have 1.3 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 2.2 times more Potassium, 9.9 times more Sodium and 2.3 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Selenium and 1.4 times more Water than Boiled Small White Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Small White Beans with Salt have 5.5 times more Energy, 5.4 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Small White Beans with Salt and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Small White Beans with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.