Comparing Nutrients in 100 calories Boiled Navy BeansVS Broccoli

Weight per 100 calories

Boiled Navy Beans

71.4g

Broccoli

294g

Boiled Navy Beans have 4.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Navy Beans

23%

73%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Boiled Navy Beansvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.46%0.44g

Fat

1.12%1.1g

0.44 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.07g

Saturated Fat

1.05%0.34g

0.07 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.9%0.13g

Omega 3

11.6%0.19g

0.13 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

0.85%0.14g

0.097 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g

Carbohydrate

15%19.5g

18.6 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.36%0.26g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.26 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

2.76%2g

≤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]

0 gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%1.44g

0 gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.26g

Sucrose

%0.29g

0.26 gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.7%7.5g

Fiber

20%7.65g

7.5 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.88g

Protein

15%8.3g

5.88 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Navy Beansvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

17.4%0.21mg

Thiamine

0.17 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.63%0.047mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.047 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.9%0.46mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.8%0.19mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.19 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.6%0.099mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.099 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

100 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.71%0.64mg

Vitamin C

292%262mg

Ascorbic acid

0.64 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.048%0.007mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.007 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.36%0.43μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.43 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Navy Beansvs Broccoli

4.93%49.3mg

Calcium

14%138mg

49.3 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.7%0.15mg

Copper

16%0.14mg

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.039%1.57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

1.57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.7mg

Iron

27%2.15mg

1.7 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9%38mg

Magnesium

14.7%61.8mg

38 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.4%0.38mg

Manganese

27%0.62mg

0.38 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

27.7%194mg

103 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.17%278mg

Potassium

27.3%929mg

278 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.77%2.07μg

Selenium

13.4%7.35μg

2.07 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

6.47%97mg

0 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.7%0.74mg

Zinc

11%1.2mg

0.74 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.23%45.6g

Water

7.1%263g

45.6 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Broccoli contains more Vitamin A, 7.3 times more Vitamin B2, 4.1 times more Vitamin B3, 8.9 times more Vitamin B5, 5.2 times more Vitamin B6, 1.9 times more Vitamin B9, 408.1 times more Vitamin C, 321.2 times more Vitamin E and 697.3 times more Vitamin K than Boiled Navy Beans.
Both Boiled Navy Beans and Raw Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled Navy Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Broccoli contains 2.8 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Potassium, 3.5 times more Selenium, more Sodium, 1.6 times more Zinc and 5.8 times more Water than Boiled Navy Beans.
Both Boiled Navy Beans and Raw Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli contains 2.5 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3, 18.9 times more Sugars, more Fructose and 1.4 times more Protein than Boiled Navy Beans.
Both Boiled Navy Beans and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Boiled Navy Beans as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Navy BeansVS Canned Navy BeansBroccoliVS Canned Navy BeansBoiled Navy BeansVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Navy BeansVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: