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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.75% 0.3g	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	39.4% 51.2g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.4% 0.25mg	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	68% 272μg	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 Small White Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	33% 0.3mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	44% 1mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	27% 919mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.4% 125g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While 7 oz of Boiled Small White Beans contain 4.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Small White Beans provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Small White 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 Small White Beans:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Water than Boiled Small White Beans.
• While 7 oz of Boiled Small White Beans contain 2.2 times more Calcium, 4.4 times more Copper, 4.7 times more Iron, 5.2 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium, 1.9 times more Selenium and 3.9 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 Small White Beans contain 5.1 times more Energy, 3 times more Omega 3, 4.8 times more Carbohydrate, 3.5 times more Fiber and 2.9 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 Small White Beans provide inadequate amounts of Omega 6 in seven ounces.