Comparing Nutrients in 7 ounces Broccoli VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Broccoli	Boiled White Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White 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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.1% 0.45mg	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	31.3% 125μg	40% 161μg	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	0% 0mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled White Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.7% 2.58μg	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	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 29 times more Vitamin K than Boiled White Beans.
• While Boiled White Beans contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled White Beans have similar amounts of Vitamin E per 7 oz.
• Both Raw Broccoli as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 1.9 times more Selenium, 5.5 times more Sodium and 1.4 times more Water than Boiled White Beans.
• While Boiled White Beans contain 1.9 times more Calcium, 5.9 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 5 times more Sugars than Boiled White Beans.
• While Boiled White Beans contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.4 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled White Beans have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.