Comparing Nutrients in 7 ounces Broccoli VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1% 0.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.73g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	10% 5.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Navy 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21% 0.27mg	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	69.5% 278μg	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% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 99.1 times more Vitamin C, 78 times more Vitamin E and 169.3 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.3 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled Navy Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Broccoli as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has more Sodium and 1.4 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.5 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Navy Beans have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 4.6 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.1 times more Energy, 2.8 times more Omega 3, 3.9 times more Carbohydrate, 4 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 7 oz.