Comparing Nutrients in 100 calories Boiled Broadbeans VS Boiled Broccoli

Weight per 100 calories

Boiled Broadbeans

91g

Boiled Broccoli

286g

Boiled Broadbeans have 3.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broadbeans

27%

70%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Boiled Broadbeans vs Boiled 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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0.37%0.36g

Fat

1.2%1.17g

0.36 gvs1.17 g

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

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0.19%0.06g

Saturated Fat

0.71%0.23g

0.06 gvs0.23 g

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

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0.68%0.011g

Omega 3

21.3%0.34g

0.011 gvs0.34 g

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

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0.81%0.14g

Omega 6

0.86%0.15g

0.14 gvs0.15 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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13.7%18g

Carbohydrate

15.8%20.5g

18 gvs20.5 g

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

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2.3%1.65g

Sugars

5.48%3.97g

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

1.65 gvs3.97 g

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

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

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

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Glucose

%1.4g

NA gvs1.4 g

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

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Sucrose

%0.23g

NA gvs0.23 g

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

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13%4.9g

Fiber

25%9.43g

4.9 gvs9.43 g

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

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12.3%6.9g

Protein

12%6.8g

6.9 gvs6.8 g

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

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Vitamins

Boiled Broadbeans vs Boiled Broccoli

0.1%0.91μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0.91 μgvs220 μg

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

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7.35%0.088mg

Vitamin B1

15%0.18mg

Thiamine

0.088 mgvs0.18 mg

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

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6.22%0.081mg

Vitamin B2

27%0.35mg

Riboflavin

0.081 mgvs0.35 mg

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

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4.04%0.65mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs1.58 mg

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

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2.85%0.14mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.14 mgvs1.76 mg

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

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5.03%0.065mg

Vitamin B6

44%0.57mg

Pyridoxine

0.065 mgvs0.57 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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23.6%95μg

Vitamin B9

77%309μg

Folates and Folic Acid

95 μgvs309 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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0.3%0.27mg

Vitamin C

206%185mg

Ascorbic acid

0.27 mgvs185 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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0.12%0.018mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.018 mgvs4.14 mg

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

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2.2%2.64μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

2.64 μgvs403 μg

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

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Minerals

Boiled Broadbeans vs Boiled Broccoli

3.27%32.7mg

Calcium

11.4%114mg

32.7 mgvs114 mg

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

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26%0.24mg

Copper

19.4%0.17mg

0.24 mgvs0.17 mg

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

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Fluoride

0.29%11.4μg

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

NA μgvs11.4 μg

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

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17%1.36mg

Iron

24%1.9mg

1.36 mgvs1.9 mg

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

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9.3%39mg

Magnesium

14.3%60mg

39 mgvs60 mg

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

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16.6%0.38mg

Manganese

24%0.55mg

0.38 mgvs0.55 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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16.2%114mg

Phosphorus

27.3%191mg

114 mgvs191 mg

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

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7.17%244mg

Potassium

24.6%837mg

244 mgvs837 mg

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

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4.3%2.36μg

Selenium

8.3%4.57μg

2.36 μgvs4.57 μg

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

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0.3%4.55mg

Sodium

7.8%117mg

4.55 mgvs117 mg

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

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8.35%0.92mg

Zinc

11.7%1.3mg

0.92 mgvs1.3 mg

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

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1.76%65g

Water

6.9%255g

65 gvs255 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 Broadbeans vs Boiled Broccoli:

Boiled and Drained Broccoli contains 242 times more Vitamin A, 2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 12.3 times more Vitamin B5, 8.7 times more Vitamin B6, 3.3 times more Vitamin B9, 679.9 times more Vitamin C, 227.9 times more Vitamin E and 152.9 times more Vitamin K than Boiled Broadbeans .
Both Boiled Broadbeans 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 Boiled Broadbeans vs Boiled Broccoli:

Boiled Broadbeans have 1.4 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Selenium, 25.8 times more Sodium, 1.4 times more Zinc and 3.9 times more Water than Boiled Broadbeans .

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli contains 3.2 times more Fat, 31.2 times more Omega 3, 2.4 times more Sugars and 1.9 times more Fiber than Boiled Broadbeans .
Both Boiled Broadbeans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Broadbeans VS Canned Broadbeans Boiled BroccoliVS Canned Broadbeans Boiled Broadbeans VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Broadbeans VS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: