Comparing Nutrients in 100 grams Cooked Chinese Broccoli VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	12.7% 9.2g	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	6.58% 2.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	8% 0.1mg	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	24.8% 99μg	37% 148μg	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	31.3% 28mg	4.1% 3.7mg	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	3.2% 0.48mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.7% 84.8μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	10% 100mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	44.7% 0.4mg	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	7% 0.56mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	28.7% 0.66mg	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	5.86% 41mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	7.68% 261mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.96% 72.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chinese Broccoli vs In Pod Fava Beans:

• Cooked Chinese Broccoli has 4.8 times more Vitamin A, 7.6 times more Vitamin C and 2.1 times more Vitamin K than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chinese Broccoli vs In Pod Fava Beans:

• Cooked Chinese Broccoli has 2.7 times more Calcium, 1.6 times more Selenium and 1.3 times more Water than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 6.6 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Sodium and 2.6 times more Zinc than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 100 grams:

• Cooked Chinese Broccoli has 8.6 times more Omega 3 than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 4 times more Energy, 4.1 times more Omega 6, 4.6 times more Carbohydrate, 11 times more Sugars, 3 times more Fiber and 6.9 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.