Comparing Nutrients in 100 calories Navy Beans VS Boiled Broccoli

Weight per 100 calories

• Navy Beans: 29.7g
• Boiled Broccoli: 286g

Navy Beans have 9.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Navy Beans or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	9.98% 0.16g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	5.48% 3.97g	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% 0g	2.9% 2.1g	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	% 0.062g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.23g	g per day for Men 19-50 years
Fiber	12% 4.54g	25% 9.43g	38g per day for Men 19-50 years
Protein	12% 6.63g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.74% 0.049mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	44% 0.57mg	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	77% 309μg	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	NA	206% 185mg	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	0.04% 0.006mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.74μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	20.4% 1.63mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	24% 0.55mg	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	17.3% 121mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.85% 1.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navy Beans vs Boiled Broccoli:

• Raw Navy Beans have 1.3 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3, 8 times more Vitamin B5, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, 698.1 times more Vitamin E and 543.4 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navy Beans vs Boiled Broccoli:

• Raw Navy Beans have 1.4 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Calcium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 79 times more Sodium and 71 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli contains 2.6 times more Fat, 2.1 times more Omega 3, 3.4 times more Sugars, more Fructose and 2.1 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.