Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	1.44% 0.25g	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% 20.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.85% 0.037mg	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	1% 4μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	38% 0.34mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	21% 0.48mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.87% 69g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Boiled Hyacinth 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 Boiled Hyacinth Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.2 times more Vitamin B2, 3.5 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 4.9 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Hyacinth Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Chopped Frozen Broccoli have 1.3 times more Water than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 10 times more Copper, 7.5 times more Iron, 6.3 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 10.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Hyacinth 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 g of Boiled Hyacinth Beans contain 4.2 times more Energy, 3.9 times more Carbohydrate and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 100 grams.