Comparing Nutrients in 7 ounces Broccoli VS Boiled French Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Broccoli	Boiled French Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	49% 18.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16% 0.21mg	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	31.3% 125μg	37.2% 149μg	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	197% 177mg	2.65% 2.4mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled French Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	25.4% 0.23mg	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% 1.45mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	33% 0.76mg	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	18.7% 131mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled French Beans:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 74.3 times more Vitamin C than Boiled French Beans.
• While Boiled French Beans contain 1.8 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Boiled French Beans have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Boiled French Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled French Beans:

• Raw Broccoli has 2.1 times more Selenium, 5.5 times more Sodium and 1.3 times more Water than Boiled French Beans.
• While Boiled French Beans contain 1.3 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled French Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled French Beans contain 3.8 times more Energy, 4.6 times more Omega 3, 3.6 times more Carbohydrate, 3.6 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.