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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled White Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.97% 0.16g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled White 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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14% 0.18mg	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	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled White Beans	Recommended Dietary Allowance
Calcium	11% 111mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.4% 125g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 23.2 times more Vitamin K than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 2.2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled White Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Selenium and 1.4 times more Water than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 1.6 times more Calcium, 7.6 times more Copper, 4.6 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium and 2.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Omega 3 than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 5.3 times more Energy, 5.2 times more Carbohydrate, 2.1 times more Fiber and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled White Beans provide inadequate amounts of Omega 6 in seven ounces.