Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.04% 0.18g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.86% 2.8g	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	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Great Northern 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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	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	40% 161μg	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	2.87% 2.58mg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	11% 111mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	35.3% 0.32mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	35.2% 0.81mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.75% 139g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6, 43.4 times more Vitamin C, 1.5 times more Vitamin E and 27 times more Vitamin K than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 2.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Great Northern Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Water than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 4.2 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 15.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Great Northern Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Omega 3 than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 4.4 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Great Northern Beans have similar amounts of Sugars per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.