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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.44% 0.24g	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	7.2% 9.37g	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% 6.07g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Sprouted Kidney Beans	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	14% 0.18mg	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	23.3% 93μg	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	78.5% 70.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	38.4% 0.35mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17% 0.39mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.3% 385mg	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	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 177g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 7 oz of Boiled and Drained Sprouted Kidney Beans contain 5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Selenium than Boiled Sprouted Kidney Beans.
• While 7 oz of Boiled and Drained Sprouted Kidney Beans contain 4.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Sprouted Kidney Beans contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Sprouted Kidney Beans contain 1.6 times more Omega 3 and 1.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Sprouted Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.