Comparing Nutrients in 300 calories Navy BeansVS Boiled Broccoli

Weight per 300 calories

Navy Beans

89g

Boiled Broccoli

857g

Navy Beans have 9.6 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 300 calories - Navy Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Navy Beans

26%

70%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Navy Beansvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.38%1.34g

Fat

3.62%3.5g

1.34 gvs3.5 g

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

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0.47%0.15g

Saturated Fat

2.1%0.68g

0.15 gvs0.68 g

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

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30%0.48g

Omega 3

63.8%1g

0.48 gvs1 g

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

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1.75%0.3g

Omega 6

2.57%0.44g

0.3 gvs0.44 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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41.6%54g

Carbohydrate

47.3%61.5g

54 gvs61.5 g

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

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4.76%3.45g

Sugars

16.4%12g

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

3.45 gvs12 g

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

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0%0g

Fructose

8.75%6.34g

≤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]

0 gvs6.34 g

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

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%0.19g

Glucose

%4.2g

0.19 gvs4.2 g

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

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%2.96g

Sucrose

%0.69g

2.96 gvs0.69 g

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

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36%13.6g

Fiber

74.4%28.3g

13.6 gvs28.3 g

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

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35.5%20g

Protein

36.4%20.4g

20 gvs20.4 g

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

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Vitamins

Navy Beansvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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57.5%0.69mg

Vitamin B1

45%0.54mg

Thiamine

0.69 mgvs0.54 mg

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

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11.2%0.15mg

Vitamin B2

81%1.05mg

Riboflavin

0.15 mgvs1.05 mg

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

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12%1.95mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

1.95 mgvs4.74 mg

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

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13.2%0.66mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.66 mgvs5.3 mg

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

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29.3%0.38mg

Vitamin B6

132%1.7mg

Pyridoxine

0.38 mgvs1.7 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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81%324μg

Vitamin B9

231%926μg

Folates and Folic Acid

324 μgvs926 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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Vitamin C

618%556mg

Ascorbic acid

NA mgvs556 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

83%12.4mg

Tocopherols and Tocotrienols

0.018 mgvs12.4 mg

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

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1.85%2.23μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

2.23 μgvs1209 μg

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

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Minerals

Navy Beansvs Boiled Broccoli

13%131mg

Calcium

34.3%343mg

131 mgvs343 mg

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

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82.5%0.74mg

Copper

58%0.52mg

0.74 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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61%4.9mg

Iron

71.8%5.74mg

4.9 mgvs5.74 mg

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

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37%156mg

Magnesium

43%180mg

156 mgvs180 mg

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

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55%1.26mg

Manganese

72.3%1.66mg

1.26 mgvs1.66 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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51.8%362mg

Phosphorus

82%574mg

362 mgvs574 mg

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

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31%1055mg

Potassium

74%2511mg

1055 mgvs2511 mg

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

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18%9.8μg

Selenium

25%13.7μg

9.8 μgvs13.7 μg

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

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0.3%4.45mg

Sodium

23.4%351mg

4.45 mgvs351 mg

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

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29.5%3.25mg

Zinc

35%3.86mg

3.25 mgvs3.86 mg

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

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0.29%10.8g

Water

20.7%765g

10.8 gvs765 g

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

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Lets compare vitamin content per 300 calories of Navy Beans vs Boiled Broccoli:

Raw Navy Beans have 1.3 times more Vitamin B1 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3, 8 times more Vitamin B5, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, 698.1 times more Vitamin E and 543.4 times more Vitamin K than Raw Navy Beans.
Both Raw Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navy Beans vs Boiled Broccoli:

Raw Navy Beans have 1.4 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Calcium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 79 times more Sodium and 71 times more Water than Raw Navy Beans.
Both Raw Navy Beans and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli contains 2.6 times more Fat, 2.1 times more Omega 3, 3.4 times more Sugars, more Fructose and 2.1 times more Fiber than Raw Navy Beans.
Both Raw Navy Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Navy Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Navy BeansVS Boiled Navy BeansBoiled BroccoliVS Boiled Navy BeansNavy BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Navy BeansVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Navy Beans or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: