Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Beans	18%	3%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	16.3% 21g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	11% 7.96g	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	2.15% 1.56g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.5% 4.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.46% 0.084mg	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	14% 56μg	3% 12μg	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	44.6% 40mg	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	8.8% 1.32mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	16% 0.15mg	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	7.63% 0.61mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	4.74% 0.11mg	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	7% 49mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Beans per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Canned Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 8.8 times more Vitamin E and 110.1 times more Vitamin K than Canned Beans.
• While 100 g of Canned Beans with Salt contain 1.7 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Canned Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 2 times more Manganese and 1.3 times more Water than Canned Beans.
• While 100 g of Canned Beans with Salt contain 4.3 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 7.1 times more Selenium, 31.2 times more Sodium and 8.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Beans contain similar levels of Calcium per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.8 times more Omega 3 than Canned Beans.
• While 100 g of Canned Beans with Salt contain 3.4 times more Energy, 4 times more Carbohydrate, 5.4 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.