Comparing Nutrients in 1 kilogram Broadbeans VS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Broadbeans vs Boiled Broccoli

118%3410kcal

Energy

12%350kcal

3410 kcalvs350 kcal

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

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15.8%15.3g

Fat

4.23%4.1g

15.3 gvs4.1 g

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

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7.94%2.54g

Saturated Fat

2.47%0.79g

2.54 gvs0.79 g

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

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28.8%0.46g

Omega 3

74.4%1.2g

0.46 gvs1.2 g

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

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34%5.8g

Omega 6

3%0.51g

5.8 gvs0.51 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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448%583g

Carbohydrate

55.2%71.8g

583 gvs71.8 g

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

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78.6%57g

Sugars

19%14g

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

57 gvs14 g

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

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Fructose

10.2%7.4g

≤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 gvs7.4 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%0.8g

NA gvs0.8 g

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

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658%250g

Fiber

87%33g

250 gvs33 g

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

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466%261g

Protein

42.5%24g

261 gvs24 g

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

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Vitamins

Broadbeans vs Boiled Broccoli

3.33%30μg

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

30 μgvs770 μg

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

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463%5.55mg

Vitamin B1

52.5%0.63mg

Thiamine

5.55 mgvs0.63 mg

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

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256%3.33mg

Vitamin B2

95%1.23mg

Riboflavin

3.33 mgvs1.23 mg

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

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177%28.3mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

28.3 mgvs5.53 mg

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

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195%9.76mg

Vitamin B5

123%6.16mg

Pantothenic acid

9.76 mgvs6.16 mg

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

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282%3.66mg

Vitamin B6

154%2mg

Pyridoxine

3.66 mgvs2 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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1058%4230μg

Vitamin B9

270%1080μg

Folates and Folic Acid

4230 μgvs1080 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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15.6%14mg

Vitamin C

721%649mg

Ascorbic acid

14 mgvs649 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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3.33%0.5mg

Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

0.5 mgvs14.5 mg

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

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75%90μg

Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

90 μgvs1411 μg

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

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Minerals

Broadbeans vs Boiled Broccoli

103%1030mg

Calcium

40%400mg

1030 mgvs400 mg

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

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916%8.24mg

Copper

67.8%0.61mg

8.24 mgvs0.61 mg

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

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Fluoride

1%40μg

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

NA μgvs40 μg

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

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838%67mg

Iron

83.8%6.7mg

67 mgvs6.7 mg

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

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457%1920mg

Magnesium

50%210mg

1920 mgvs210 mg

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

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707%16.3mg

Manganese

84.3%1.94mg

16.3 mgvs1.94 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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601%4210mg

Phosphorus

96%670mg

4210 mgvs670 mg

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

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312%10620mg

Potassium

86%2930mg

10620 mgvs2930 mg

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

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149%82μg

Selenium

29%16μg

82 μgvs16 μg

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

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8.67%130mg

Sodium

27.3%410mg

130 mgvs410 mg

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

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285%31.4mg

Zinc

41%4.5mg

31.4 mgvs4.5 mg

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

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2.97%110g

Water

24%893g

110 gvs893 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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

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Comparing Nutrients in 1 kilogram Broadbeans VS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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