Comparing Nutrients in 100 grams Boiled Broccoli VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Broccoli	Navy Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	5.35% 3.88g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 3.33g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Navy Beans	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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Navy Beans	Recommended Dietary Allowance
Calcium	4% 40mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	93% 0.83mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	61.7% 1.4mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Navy Beans per 100 g

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

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

• 100 grams of Boiled Broccoli have more Vitamin A, 72.5 times more Vitamin E and 56.4 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 12.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Navy Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Broccoli have 8.2 times more Sodium and 7.4 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.7 times more Calcium, 13.7 times more Copper, 8.2 times more Iron, 8.3 times more Magnesium, 7.3 times more Manganese, 6.1 times more Phosphorus, 4 times more Potassium, 6.9 times more Selenium and 8.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Navy Beans contain 9.6 times more Energy, 4.5 times more Omega 3, 8.5 times more Carbohydrate, 2.8 times more Sugars, 4.6 times more Fiber and 9.4 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 Raw Navy Beans provide inadequate amounts of Omega 6 in 100 grams.