Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Frozen Broccoli Spears	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	25.3% 33g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.63% 0.46g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	8.4% 0.11mg	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	46.6% 187μg	30.3% 121μg	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	151% 136mg	5.95% 5.36mg	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	18% 2.68mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	42.3% 0.38mg	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	18% 1.43mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20% 0.46mg	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	16.7% 117mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Black Beans low Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Canned Black Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Canned Black Beans low Salt:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9, 25.3 times more Vitamin C, 2.2 times more Vitamin E and 44.1 times more Vitamin K than Canned Black Beans low Salt.
• While 7 oz of Canned Black Beans low Salt contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Black Beans low Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Black Beans low Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Black Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Black Beans low Salt:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Selenium than Canned Black Beans low Salt.
• While 7 oz of Canned Black Beans low Salt contain 5.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 8.1 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Black Beans low Salt contain similar levels of Calcium, Manganese, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3 and 6.4 times more Sugars than Canned Black Beans low Salt.
• While 7 oz of Canned Black Beans low Salt contain 3.1 times more Energy, 3.1 times more Carbohydrate, 2.3 times more Fiber and 2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in seven ounces.