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Comparing Nutrients in 7 ounces Frozen Broccoli SpearsVS Boiled Small White Beans

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears
33%
8%
59%
Boiled Small White Beans
25%
4%
71%
7 oz ▼

Macro Nutrients

2%57.5kcal
Energy
9.7%282kcal
57.5 kcalvs282 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.7%0.67g
Fat
1.3%1.27g
0.67 gvs1.27 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
1.03%0.33g
0.1 gvs0.33 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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15.5%0.25g
Omega 3
15.6%0.25g
0.25 gvs0.25 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.43%0.073g
Omega 6
1.75%0.3g
0.073 gvs0.3 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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8.17%10.6g
Carbohydrate
39.4%51.2g
10.6 gvs51.2 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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4.02%2.9g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.9 gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
54.3%20.6g
5.95 gvs20.6 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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11%6.07g
Protein
31.8%18g
6.07 gvs18 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

12.6%113μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
113 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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12%0.14mg
Vitamin B1
39%0.47mg
Thiamine
0.14 mgvs0.47 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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17.4%0.23mg
Vitamin B2
9%0.12mg
Riboflavin
0.23 mgvs0.12 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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5.73%0.92mg
Vitamin B3
3.37%0.54mg
Niacin, nicotinic acid, niacinamide
0.92 mgvs0.54 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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9.6%0.48mg
Vitamin B5
9.96%0.5mg
Pantothenic acid
0.48 mgvs0.5 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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26.7%0.35mg
Vitamin B6
19.4%0.25mg
Pyridoxine
0.35 mgvs0.25 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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46.6%187μg
Vitamin B9
68%272μg
Folates and Folic Acid
187 μgvs272 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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151%136mg
Vitamin C
0%0mg
Ascorbic acid
136 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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18%2.68mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.68 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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168%201μg
Vitamin K
NA
Phytomenadione or phylloquinone
201 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.14%81.4mg
Calcium
14.5%145mg
81.4 mgvs145 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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7.94%0.071mg
Copper
33%0.3mg
0.071 mgvs0.3 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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18%1.43mg
Iron
70.4%5.64mg
1.43 mgvs5.64 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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7.56%31.8mg
Magnesium
32%135mg
31.8 mgvs135 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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22%0.51mg
Manganese
44%1mg
0.51 mgvs1 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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16.7%117mg
Phosphorus
48%335mg
117 mgvs335 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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14.6%496mg
Potassium
27%919mg
496 mgvs919 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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6.86%3.77μg
Selenium
4.7%2.58μg
3.77 μgvs2.58 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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2.25%33.7mg
Sodium
0.26%3.97mg
33.7 mgvs3.97 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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6.13%0.67mg
Zinc
19.7%2.16mg
0.67 mgvs2.16 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.86%180g
Water
3.4%125g
180 gvs125 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Frozen Broccoli Spears VS Boiled Small White Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Boiled Small White 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 Small White Beans:

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Small White Beans:

Comparison of macro-nutrients per 7 ounces:




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