Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1% 0.73g	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	2.03% 1.47g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.73g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55% 21g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	21% 0.27mg	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	53.6% 214μg	69.5% 278μg	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	143% 129mg	2% 1.8mg	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	19% 2.88mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	45.5% 1.05mg	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	19% 133mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Navy Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Navy Beans with Salt:

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 72.1 times more Vitamin C, 145 times more Vitamin E and 235.2 times more Vitamin K than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 3.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Navy Beans with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Navy Beans with Salt:

• 7 ounces of Boiled Broccoli have 1.4 times more Water than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.7 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium, 5.8 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 4 times more Energy, 3.6 times more Carbohydrate, 3.2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.