Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Canned Great Northern Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	16% 21g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.94% 1.4g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	13% 4.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.15% 0.11mg	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	16.8% 67μg	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	62.7% 56.4mg	1.44% 1.3mg	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	8.13% 1.22mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	5.6% 56mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	17.8% 0.16mg	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	10% 0.81mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	17.7% 0.41mg	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	7.14% 50mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Great Northern Beans low Salt per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Canned Great Northern Beans low Salt:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6, 43.4 times more Vitamin C, 1.5 times more Vitamin E and 27 times more Vitamin K than Canned Great Northern Beans low Salt.
• While 100 g of Canned Great Northern Beans low Salt contain 2.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Canned Great Northern Beans low Salt:

• 100 grams of Frozen Chopped Broccoli have 1.3 times more Water than Canned Great Northern Beans low Salt.
• While 100 g of Canned Great Northern Beans low Salt contain 4.2 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 7.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Great Northern Beans low Salt contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 1.5 times more Omega 3 than Canned Great Northern Beans low Salt.
• While 100 g of Canned Great Northern Beans low Salt contain 4.4 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6 in 100 grams.