Comparing Nutrients in 100 grams Broccoli VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.44% 0.32g	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	0.94% 0.68g	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	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	23% 8.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.3% 0.069mg	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	15.8% 63μg	37.3% 149μg	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	99% 89.2mg	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	5.2% 0.78mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Black Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	23.2% 0.21mg	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	9.13% 0.73mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	19.3% 0.44mg	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	9.43% 66mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.78% 65.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 30.8 times more Vitamin K than Boiled Black Beans.
• While Boiled Black Beans contain 3.4 times more Vitamin B1 and 2.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled Black Beans have similar amounts of Vitamin E per 100 g.
• Both Raw Broccoli as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 1.7 times more Calcium, 2.1 times more Selenium, 33 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• While Boiled Black Beans contain 4.3 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Black Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 5.3 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 3.9 times more Energy, 1.7 times more Omega 3, 3.6 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.