Comparing Nutrients in 100 grams Small White Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.6% 336kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	37.7% 21g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	13.5% 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	97% 386μg	23.5% 94μg	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	0% 0mg	76% 68.3mg	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% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	4% 0.036mg	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	97% 7.73mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	11% 0.26mg	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	63.6% 445mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Small White Beans versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Small White Beans vs Frozen Broccoli Spears:

• 100 grams of Small White Beans have 10.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Vitamin A and more Vitamin C than Raw Small White Beans.
• 100 grams of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Small White Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Small White Beans vs Frozen Broccoli Spears:

• 100 grams of Small White Beans have 4.2 times more Calcium, 17.6 times more Copper, 10.7 times more Iron, 11.4 times more Magnesium, 5 times more Manganese, 7.5 times more Phosphorus, 6.2 times more Potassium, 6.7 times more Selenium and 8.3 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 7.7 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Small White Beans have 11.6 times more Energy, 1.8 times more Omega 3, 11.6 times more Carbohydrate, 8.3 times more Fiber and 6.9 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Small White Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 grams.