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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Boiled Broccoli	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.49% 0.083g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.47% 0.34g	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	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	17.4% 9.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled White 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	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.15% 0.093mg	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	20.3% 81μg	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	0% 0mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	32% 0.29mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	27.7% 0.64mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.7% 63g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Boiled White 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 White Beans with Salt:

• 100 grams of Boiled Broccoli have more Vitamin A, 2.7 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 40.3 times more Vitamin K than Boiled White Beans with Salt.
• While 100 g of Boiled White Beans with Salt contain 1.9 times more Vitamin B1 than Boiled and Drained Broccoli.
• 100 grams of Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Broccoli as well as Boiled White 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 White Beans with Salt:

• 100 grams of Boiled Broccoli have 1.2 times more Selenium and 1.4 times more Water than Boiled White Beans with Salt.
• While 100 g of Boiled White Beans with Salt contain 2.3 times more Calcium, 4.7 times more Copper, 5.5 times more Iron, 3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, 5.9 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.7 times more Omega 3 than Boiled White Beans with Salt.
• While 100 g of Boiled White Beans with Salt contain 4 times more Energy, 3.5 times more Carbohydrate, 1.9 times more Fiber and 4.1 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 White Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.