Comparing Nutrients in 7 ounces Boiled Broccoli VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Broccoli	Navy Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	93% 121g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 6.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	80% 30.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Navy Beans	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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Navy Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Navy Beans per 7 oz

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

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

• 7 ounces of Boiled Broccoli have more Vitamin A, 72.5 times more Vitamin E and 56.4 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 12.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Navy Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 8.2 times more Sodium and 7.4 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.7 times more Calcium, 13.7 times more Copper, 8.2 times more Iron, 8.3 times more Magnesium, 7.3 times more Manganese, 6.1 times more Phosphorus, 4 times more Potassium, 6.9 times more Selenium and 8.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navy Beans contain 9.6 times more Energy, 4.5 times more Omega 3, 8.5 times more Carbohydrate, 2.8 times more Sugars, 4.6 times more Fiber and 9.4 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 Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.