Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.26% 0.21g	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	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	45% 17g	38g per day for Men 19-50 years
Protein	11% 6.15g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.4% 0.16mg	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	103% 411μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	51% 0.46mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	32% 0.73mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.47% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled Cranberry 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 Boiled Cranberry Beans:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain 3.8 times more Vitamin B1 and 3.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Cranberry Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Water than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain 1.5 times more Calcium, 6.8 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 1.9 times more Selenium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Cranberry Beans contain 4.9 times more Energy, 2.2 times more Omega 3, 4.6 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.