Comparing Nutrients in 100 grams Boiled French Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled French Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.45% 129kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.44% 0.22mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	15.4% 0.2mg	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	18.8% 75μg	27% 108μg	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	1.33% 1.2mg	72% 65mg	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	NA	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.3% 63mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	13.5% 1.08mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	8.43% 0.19mg	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	14.6% 102mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled French Beans vs Boiled Broccoli:

• Boiled French Beans have 2.1 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 54.1 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 100 g.
• Both Boiled French Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled French Beans vs Boiled Broccoli:

• Boiled French Beans have 1.6 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Selenium, 6.8 times more Sodium and 1.3 times more Water than Boiled French Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled French Beans have 3.7 times more Energy, 2.4 times more Omega 3, 3.3 times more Carbohydrate, 2.8 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled French Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.