Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	8.2% 10.6g	20% 26g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.15g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	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	15% 59.5μg	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	88.4% 79.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	10% 101mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	15% 1.2mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	15.6% 109mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	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	5.4% 0.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sprouted Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A and 2.1 times more Vitamin C than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 7.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 3.4 times more Calcium and 3.2 times more Selenium than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 8.3 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sprouted Navy Beans contain similar levels of Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Navy Beans contain 2.4 times more Energy, 6.2 times more Omega 3, 2.4 times more Carbohydrate and 2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in seven ounces.