Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Boiled Cranberry Beans

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Boiled Cranberry Beans: 73.5g

Boiled Cranberry Beans have 4.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled Cranberry Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	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	28% 10.7g	16.6% 6.32g	38g per day for Men 19-50 years
Protein	19.8% 11g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	4.6% 0.06mg	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	50% 200μg	38% 152μg	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	159% 143mg	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	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.68% 36.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19% 0.17mg	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	27.2% 2.18mg	19.2% 1.54mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	8.75% 36.8mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	12% 0.27mg	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	25% 175mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	8.37% 285mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.74% 0.96μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0.049% 0.74mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.62% 0.84mg	11mg per day for Men 19-50 years
Water	8.76% 324g	1.3% 47.5g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Cranberry Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled Cranberry Beans?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Boiled Cranberry Beans:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 4.3 times more Vitamin B3, 5.5 times more Vitamin B5, 7.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Boiled Cranberry Beans.
• 100 calories of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Boiled Cranberry Beans:

• 100 calories of Cooked Chopped Frozen Broccoli have 3.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium, 53.4 times more Sodium and 6.8 times more Water than Boiled Cranberry Beans.
• While 100 kcal of Boiled Cranberry Beans contain 1.4 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Cranberry Beans contain similar levels of Zinc per 100 calories.
• 100 calories of Boiled Cranberry Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Boiled Cranberry Beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Cranberry Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in 100 calories.