Comparing Nutrients in 100 calories Broadbeans VS Boiled Broccoli

Weight per 100 calories

Broadbeans

29.3g

Boiled Broccoli

286g

Broadbeans have 9.7 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 - Broadbeans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

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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0.46%0.45g

Fat

1.2%1.17g

0.45 gvs1.17 g

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

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0.23%0.074g

Saturated Fat

0.71%0.23g

0.074 gvs0.23 g

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

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0.84%0.013g

Omega 3

21.3%0.34g

0.013 gvs0.34 g

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

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1%0.17g

Omega 6

0.86%0.15g

0.17 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%17g

Carbohydrate

15.8%20.5g

17 gvs20.5 g

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

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2.3%1.67g

Sugars

5.48%3.97g

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

1.67 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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19.3%7.33g

Fiber

25%9.43g

7.33 gvs9.43 g

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

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13.7%7.66g

Protein

12%6.8g

7.66 gvs6.8 g

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

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Vitamins

Broadbeans vs Boiled Broccoli

0.098%0.88μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0.88 μgvs220 μg

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

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13.6%0.16mg

Vitamin B1

15%0.18mg

Thiamine

0.16 mgvs0.18 mg

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

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7.5%0.098mg

Vitamin B2

27%0.35mg

Riboflavin

0.098 mgvs0.35 mg

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

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5.2%0.83mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.83 mgvs1.58 mg

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

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5.72%0.29mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.29 mgvs1.76 mg

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

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8.26%0.11mg

Vitamin B6

44%0.57mg

Pyridoxine

0.11 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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31%124μg

Vitamin B9

77%309μg

Folates and Folic Acid

124 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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0.46%0.41mg

Vitamin C

206%185mg

Ascorbic acid

0.41 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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0.098%0.015mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.015 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

Broadbeans vs Boiled Broccoli

3.02%30.2mg

Calcium

11.4%114mg

30.2 mgvs114 mg

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

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27%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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24.6%1.96mg

Iron

24%1.9mg

1.96 mgvs1.9 mg

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

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13.4%56.3mg

Magnesium

14.3%60mg

56.3 mgvs60 mg

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

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20.7%0.48mg

Manganese

24%0.55mg

0.48 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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17.6%123mg

Phosphorus

27.3%191mg

123 mgvs191 mg

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

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9.16%311mg

Potassium

24.6%837mg

311 mgvs837 mg

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

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4.37%2.4μg

Selenium

8.3%4.57μg

2.4 μgvs4.57 μg

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

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0.25%3.8mg

Sodium

7.8%117mg

3.8 mgvs117 mg

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

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8.37%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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0.087%3.2g

Water

6.9%255g

3.2 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 Broadbeans vs Boiled Broccoli:

Boiled and Drained Broccoli contains 250.1 times more Vitamin A, 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 6.1 times more Vitamin B5, 5.3 times more Vitamin B6, 2.5 times more Vitamin B9, 451.7 times more Vitamin C, 282.5 times more Vitamin E and 152.7 times more Vitamin K than Raw Broadbeans .
Both Raw Broadbeans and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Raw 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 Broadbeans vs Boiled Broccoli:

Raw Broadbeans have 1.4 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.8 times more Calcium, 1.6 times more Phosphorus, 2.7 times more Potassium, 1.9 times more Selenium, 30.7 times more Sodium, 1.4 times more Zinc and 79.2 times more Water than Raw Broadbeans .
Both Raw Broadbeans and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli contains 2.6 times more Fat, 25.2 times more Omega 3, 2.4 times more Sugars and 1.3 times more Fiber than Raw Broadbeans .
Both Raw Broadbeans and Boiled and Drained Broccoli have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
Both Raw Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Broadbeans VS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: