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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Young Winged Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.9% 0.33g	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	6.58% 8.55g	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	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.2% 0.22mg	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	32.7% 131μg	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	40.4% 36.3mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	11% 111mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11.2% 0.1mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	19% 0.43mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.4% 2.98μg	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	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Young Winged Beans:

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin B5 and 3.1 times more Vitamin C than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 6 times more Sodium and 1.2 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron and 1.9 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.6 times more Omega 3 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.9 times more Energy and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Young Winged Beans have similar amounts of Carbohydrate per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.