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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	20% 26g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.51% 0.37g	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	1.02% 0.74g	0% 0g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.37g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	10.6% 0.14mg	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	27% 108μg	35% 140μg	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	72% 65mg	1% 0.9mg	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	9.67% 1.45mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	23% 0.53mg	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	9.57% 67mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.72% 64g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 72.1 times more Vitamin C, 145 times more Vitamin E and 235.2 times more Vitamin K than Boiled Navy Beans with Salt.
• While 100 g of Boiled Navy Beans with Salt contain 3.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Navy Beans with Salt provide similar amounts of Vitamin B3 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 and Drained Broccoli as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Broccoli have 1.4 times more Water than Boiled Navy Beans with Salt.
• While 100 g of Boiled Navy Beans with Salt contain 1.7 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium, 5.8 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.3 times more Omega 3 than Boiled Navy Beans with Salt.
• While 100 g of Boiled Navy Beans with Salt contain 4 times more Energy, 3.6 times more Carbohydrate, 3.2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.