Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.7% 0.29g	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	20% 26g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sprouted Navy 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	78.5% 0.71mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	47.7% 200mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sprouted Navy Beans:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A and 3 times more Vitamin C than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 7.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sprouted Navy Beans:

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 4.7 times more Selenium and 1.8 times more Sodium than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 9.4 times more Copper, 2.4 times more Iron, 5.6 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Sprouted Navy Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Navy Beans contain 2.6 times more Energy, 2.5 times more Omega 3, 2.7 times more Carbohydrate and 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.