Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Cranberry Beans

Weight per 100 calories

Frozen Chopped Broccoli

385g

Cranberry Beans

30g

Raw Cranberry Beans have 12.9 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cranberry Beans?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Cranberry Beans

27%

70%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Cranberry Beans

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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1.15%1.1g

Fat

0.38%0.37g

1.1 gvs0.37 g

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

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0.53%0.17g

Saturated Fat

0.29%0.094g

0.17 gvs0.094 g

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

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25.2%0.4g

Omega 3

4.48%0.072g

0.4 gvs0.072 g

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

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0.7%0.12g

Omega 6

0.5%0.086g

0.12 gvs0.086 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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14%18.4g

Carbohydrate

13.8%18g

18.4 gvs18 g

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

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7.16%5.2g

Sugars

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

5.2 gvsNA g

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

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4.4%3.2g

Fructose

≤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]

3.2 gvsNA g

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

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%2.9g

Glucose

2.9 gvsNA g

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

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Sucrose

NA gvsNA g

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

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30.4%11.5g

Fiber

19.4%7.37g

11.5 gvs7.37 g

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

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19.3%11g

Protein

12.3%6.87g

11 gvs6.87 g

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

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Vitamins

Frozen Chopped Broccolivs Cranberry Beans

22.2%200μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

200 μgvs0 μg

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

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17%0.2mg

Vitamin B1

18.6%0.22mg

Thiamine

0.2 mgvs0.22 mg

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

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28.4%0.37mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.37 mgvs0.064 mg

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

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11.3%1.8mg

Vitamin B3

2.7%0.43mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.43 mg

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

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21.5%1.07mg

Vitamin B5

4.47%0.22mg

Pantothenic acid

1.07 mgvs0.22 mg

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

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38.5%0.5mg

Vitamin B6

7.1%0.092mg

Pyridoxine

0.5 mgvs0.092 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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64.4%258μg

Vitamin B9

45%180μg

Folates and Folic Acid

258 μgvs180 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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241%217mg

Vitamin C

0%0mg

Ascorbic acid

217 mgvs0 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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31.3%4.7mg

Vitamin E

Tocopherols and Tocotrienols

4.7 mgvsNA mg

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

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260%312μg

Vitamin K

Phytomenadione or phylloquinone

312 μgvsNA μg

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

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Minerals

Frozen Chopped Broccolivs Cranberry Beans

21.5%215mg

Calcium

3.8%38mg

215 mgvs38 mg

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

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16.2%0.15mg

Copper

26.3%0.24mg

0.15 mgvs0.24 mg

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

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Fluoride

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

NA μgvsNA μg

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

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39%3.1mg

Iron

18.7%1.5mg

3.1 mgvs1.5 mg

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

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16.5%69.2mg

Magnesium

11%46.6mg

69.2 mgvs46.6 mg

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

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49%1.13mg

Manganese

12%0.27mg

1.13 mgvs0.27 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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27.5%192mg

Phosphorus

16%111mg

192 mgvs111 mg

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

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24%815mg

Potassium

11.7%398mg

815 mgvs398 mg

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

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19.6%10.8μg

Selenium

6.9%3.8μg

10.8 μgvs3.8 μg

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

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6.15%92mg

Sodium

0.12%1.8mg

92 mgvs1.8 mg

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

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16.8%1.85mg

Zinc

9.85%1.1mg

1.85 mgvs1.1 mg

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

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9.5%352g

Water

0.1%3.7g

352 gvs3.7 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 Frozen Chopped Broccoli vs Cranberry Beans:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 5.8 times more Vitamin B2, 4.2 times more Vitamin B3, 4.8 times more Vitamin B5, 5.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Raw Cranberry Beans.
Both Frozen Chopped Broccoli, Unprepared and Raw Cranberry Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Frozen Chopped Broccoli, Unprepared has 5.7 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 2.8 times more Selenium, 51.5 times more Sodium, 1.7 times more Zinc and 95.1 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 1.6 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 3 times more Fat, 5.6 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Raw Cranberry Beans.
Both Frozen Chopped Broccoli, Unprepared and Raw Cranberry Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberry Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCranberry BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Cranberry Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cranberry Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: