Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	36% 47g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.88% 0.64g	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	2.27% 1.65g	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	% 1.5g	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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.5% 0.14mg	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	33.2% 133μg	74% 296μg	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	124% 112mg	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	16% 2.42mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	46% 0.41mg	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	20% 1.6mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	38.3% 0.88mg	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% 99mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.53% 130g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Black Beans:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 4.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Black Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Black Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium, 2.3 times more Selenium and 1.4 times more Water than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 5.5 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Black Beans contain 5.1 times more Energy, 5 times more Carbohydrate, 2.9 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Black Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.