Comparing Nutrients in 7 ounces Young Broadbeans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Young Broadbeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.93% 143kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	18% 23.2g	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	22% 8.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	47.6% 191μg	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	72.8% 65.5mg	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

	Young Broadbeans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	47% 3.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	27% 189mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Broadbeans 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 Young Broadbeans vs Frozen Broccoli Spears:

• 7 ounces of Young Broadbeans have 2.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Vitamin A, 2.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Young Broadbeans.
• Both Young Broadbeans and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Young Broadbeans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Broadbeans vs Frozen Broccoli Spears:

• 7 ounces of Young Broadbeans have 2.1 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Calcium and 1.6 times more Selenium than Raw Young Broadbeans.
• Both Young Broadbeans and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Broadbeans have 2.5 times more Energy, 1.5 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Young Broadbeans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Broadbeans VS Frozen Broccoli Spears

What are the health benefits of Young Broadbeans compared to Frozen Broccoli Spears?

Both young broadbeans and frozen broccoli spears are excellent sources of nutrients. Young broadbeans are high in protein, fiber, folate, and iron, while frozen broccoli spears are rich in vitamin C, vitamin K, and antioxidants. Both can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being. It's beneficial to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Young Broadbeans or Frozen Broccoli Spears?

Both young broadbeans and frozen broccoli spears are nutritious choices for weight loss due to their high fiber and low calorie content. However, broccoli spears are lower in calories and higher in fiber compared to young broadbeans, making them a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, along with a balanced intake of other food groups, can help support weight loss efforts.

Should I eat more Young Broadbeans or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both young broadbeans and frozen broccoli spears are good options, but young broadbeans are higher in protein and can be a great addition to your diet for muscle growth. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will help support muscle development.

What is the environmental impact of producing Young Broadbeans compared to Frozen Broccoli Spears?

Young broadbeans have a lower environmental impact compared to frozen broccoli spears. Broadbeans require less water, land, and energy to grow, making them a more sustainable option. Additionally, broadbeans have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Choosing broadbeans over broccoli can help reduce greenhouse gas emissions and promote environmental sustainability.