Comparing Nutrients in 100 grams Boiled Navy Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.83% 140kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	1.86% 1.35g	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	0% 0g	1.14% 0.83g	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	% 0g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.7% 8.23g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.8% 0.24mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	10% 0.13mg	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	35% 140μg	16.8% 67μg	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% 0.9mg	62.7% 56.4mg	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	0.067% 0.01mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.9% 69mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	4.22% 0.038mg	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	29.5% 2.36mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	12.8% 0.29mg	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	20.6% 144mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.72% 64g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Navy Beans with Salt versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Navy Beans with Salt vs Frozen Chopped Broccoli:

• 100 grams of Boiled Navy Beans with Salt have 4.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.5 times more Vitamin B2, 62.7 times more Vitamin C, 122 times more Vitamin E and 135.2 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Navy Beans with Salt vs Frozen Chopped Broccoli:

• 100 grams of Boiled Navy Beans with Salt have 1.2 times more Calcium, 5.5 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 9.9 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Water than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Navy Beans with Salt have 5.4 times more Energy, 5.4 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Navy Beans with Salt and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Navy Beans with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 100 grams.