Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Beans	18%	3%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	32.3% 42g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	21.8% 15.8g	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	4.27% 3.1g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.53g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11% 6.15g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	27.8% 111μg	5.95% 24μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32% 0.29mg	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	15% 1.2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	9.4% 0.22mg	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	14% 97mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Canned Beans:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 8.8 times more Vitamin E and 110.1 times more Vitamin K than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 1.7 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Beans:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2 times more Manganese and 1.3 times more Water than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 4.3 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 7.1 times more Selenium, 31.2 times more Sodium and 8.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Omega 3 than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 3.4 times more Energy, 4 times more Carbohydrate, 5.4 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.