Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.46% 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	4.9% 6.37g	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	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.5% 0.16mg	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	17.4% 69.5μg	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	21.6% 19.4mg	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	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	11% 111mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.16% 0.073mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.6% 0.31mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.83% 179g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 1.3 times more Vitamin B2, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.8 times more Vitamin C than Boiled Young Winged Beans.
• While 7 oz of Boiled and Drained Young Winged Beans contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin A and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Manganese, 2 times more Phosphorus, 2.5 times more Selenium and 1.7 times more Zinc than Boiled Young Winged Beans.
• While 7 oz of Boiled and Drained Young Winged Beans contain 1.3 times more Iron, 1.7 times more Magnesium and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Young Winged Beans contain similar levels of Calcium, Copper and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 and 1.5 times more Carbohydrate than Boiled Young Winged Beans.
• While 7 oz of Boiled and Drained Young Winged Beans contain 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Boiled Young Winged Beans provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.