Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Broadbeans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.98% 0.17g	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	19% 24.6g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.87% 0.089mg	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	16.4% 65.5μg	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	3.97% 3.57mg	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	Canned Broadbeans	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24% 0.22mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25% 0.57mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Broadbeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Broadbeans :

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 31.3 times more Vitamin C than Canned Broadbeans .
• While 7 oz of Canned Broadbeans contain 2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Canned Broadbeans have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Broadbeans :

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium and 1.6 times more Selenium than Canned Broadbeans .
• While 7 oz of Canned Broadbeans contain 2.9 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus, 18.9 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Broadbeans contain similar levels of Iron, Manganese, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 15 times more Omega 3 than Canned Broadbeans .
• While 7 oz of Canned Broadbeans contain 2.7 times more Energy, 2.6 times more Carbohydrate and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Broadbeans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Broadbeans provide inadequate amounts of Omega 6 in seven ounces.