Comparing Nutrients in 14 ounces Broadbeans VS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Broadbeans vs Boiled Broccoli

46.7%1353kcal

Energy

4.8%139kcal

1353 kcalvs139 kcal

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

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6.26%6.07g

Fat

1.68%1.63g

6.07 gvs1.63 g

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

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3.15%1g

Saturated Fat

0.98%0.31g

1 gvs0.31 g

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

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11.4%0.18g

Omega 3

29.5%0.47g

0.18 gvs0.47 g

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

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13.6%2.3g

Omega 6

1.2%0.2g

2.3 gvs0.2 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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178%231g

Carbohydrate

22%28.5g

231 gvs28.5 g

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

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31.2%22.6g

Sugars

7.6%5.5g

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

22.6 gvs5.5 g

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

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Fructose

4.05%2.94g

≤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 gvs2.94 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.32g

NA gvs0.32 g

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

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261%99g

Fiber

34.5%13g

99 gvs13 g

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

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185%104g

Protein

17%9.45g

104 gvs9.45 g

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

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Vitamins

Broadbeans vs Boiled Broccoli

1.32%12μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

12 μgvs306 μg

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

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184%2.2mg

Vitamin B1

21%0.25mg

Thiamine

2.2 mgvs0.25 mg

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

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102%1.32mg

Vitamin B2

37.6%0.49mg

Riboflavin

1.32 mgvs0.49 mg

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

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70.3%11.2mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

11.2 mgvs2.2 mg

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

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77.5%3.87mg

Vitamin B5

49%2.44mg

Pantothenic acid

3.87 mgvs2.44 mg

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

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112%1.45mg

Vitamin B6

61%0.79mg

Pyridoxine

1.45 mgvs0.79 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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420%1679μg

Vitamin B9

107%429μg

Folates and Folic Acid

1679 μgvs429 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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6.17%5.56mg

Vitamin C

286%258mg

Ascorbic acid

5.56 mgvs258 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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1.32%0.2mg

Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

0.2 mgvs5.75 mg

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

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29.8%35.7μg

Vitamin K

467%560μg

Phytomenadione or phylloquinone

35.7 μgvs560 μg

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

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Minerals

Broadbeans vs Boiled Broccoli

41%409mg

Calcium

16%159mg

409 mgvs159 mg

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

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363%3.27mg

Copper

27%0.24mg

3.27 mgvs0.24 mg

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

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Fluoride

0.4%16μg

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

NA μgvs16 μg

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

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332%26.6mg

Iron

33.2%2.66mg

26.6 mgvs2.66 mg

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

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181%762mg

Magnesium

20%83.3mg

762 mgvs83.3 mg

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

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281%6.45mg

Manganese

33.5%0.77mg

6.45 mgvs0.77 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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239%1671mg

Phosphorus

38%266mg

1671 mgvs266 mg

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

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124%4215mg

Potassium

34.2%1163mg

4215 mgvs1163 mg

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

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59%32.5μg

Selenium

11.5%6.35μg

32.5 μgvs6.35 μg

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

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3.44%51.6mg

Sodium

11%163mg

51.6 mgvs163 mg

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

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113%12.5mg

Zinc

16.2%1.8mg

12.5 mgvs1.8 mg

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

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1.18%43.6g

Water

9.57%354g

43.6 gvs354 g

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

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Lets compare vitamin content per 14 ounces of Broadbeans vs Boiled Broccoli:

Raw Broadbeans have 8.8 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 46.4 times more Vitamin C, 29 times more Vitamin E and 15.7 times more Vitamin K than Raw Broadbeans .
Both Raw Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broadbeans vs Boiled Broccoli:

Raw Broadbeans have 2.6 times more Calcium, 13.5 times more Copper, 10 times more Iron, 9.1 times more Magnesium, 8.4 times more Manganese, 6.3 times more Phosphorus, 3.6 times more Potassium, 5.1 times more Selenium and 7 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.2 times more Sodium and 8.1 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 14 ounces:

Raw Broadbeans have 9.7 times more Energy, 3.7 times more Fat, 11.4 times more Omega 6, 8.1 times more Carbohydrate, 4.1 times more Sugars, 7.6 times more Fiber and 11 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Omega 3 than Raw Broadbeans .
Both Raw Broadbeans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

Compare Foods

Comparing Nutrients in 14 ounces Broadbeans VS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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