Comparing Nutrients in 500 calories Boiled Young Broadbeans with SaltVS Flower Clusters Broccoli

Weight per 500 calories

Boiled Young Broadbeans with Salt

807g

Flower Clusters Broccoli

1786g

Boiled Young Broadbeans with Salt have 2.2 times more energy per 100g than Flower Clusters Broccoli. It has low energy density when compared to other foods. Raw Flower Clusters Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Boiled Young Broadbeans with Salt or Flower Clusters Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Young Broadbeans with Salt

30%

63%

Flower Clusters Broccoli

34%

57%

500 kcal ▼

Macro Nutrients

Boiled Young Broadbeans with Saltvs Flower Clusters Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.16%4.03g

Fat

6.44%6.25g

4.03 gvs6.25 g

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

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3.58%1.15g

Saturated Fat

3%0.96g

1.15 gvs0.96 g

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

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92%1.47g

Omega 3

144%2.3g

1.47 gvs2.3 g

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

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5.74%0.98g

Omega 6

4%0.68g

0.98 gvs0.68 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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62.7%81.5g

Carbohydrate

69.5%90g

81.5 gvs90 g

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

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Sugars

36.5%26.4g

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

NA gvs26.4 g

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

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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]

NA gvsNA g

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

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Glucose

NA 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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Fiber

108%41g

NA gvs41 g

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

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69%38.7g

Protein

95%53.2g

38.7 gvs53.2 g

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

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Vitamins

Boiled Young Broadbeans with Saltvs Flower Clusters Broccoli

12.5%113μg

Vitamin A

RAE, retinol activity equivalents

113 μgvsNA μg

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

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86%1.03mg

Vitamin B1

97%1.16mg

Thiamine

1.03 mgvs1.16 mg

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

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56%0.73mg

Vitamin B2

163%2.13mg

Riboflavin

0.73 mgvs2.13 mg

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

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60.5%9.68mg

Vitamin B3

71.2%11.4mg

Niacin, nicotinic acid, niacinamide

9.68 mgvs11.4 mg

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

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10.6%0.53mg

Vitamin B5

191%9.55mg

Pantothenic acid

0.53 mgvs9.55 mg

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

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18%0.23mg

Vitamin B6

218%2.84mg

Pyridoxine

0.23 mgvs2.84 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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117%468μg

Vitamin B9

317%1268μg

Folates and Folic Acid

468 μgvs1268 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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177%160mg

Vitamin C

1849%1664mg

Ascorbic acid

160 mgvs1664 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Young Broadbeans with Saltvs Flower Clusters Broccoli

14.5%145mg

Calcium

85.7%857mg

145 mgvs857 mg

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

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53.8%0.48mg

Copper

89.3%0.8mg

0.48 mgvs0.8 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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151%12mg

Iron

196%15.7mg

12 mgvs15.7 mg

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

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59.5%250mg

Magnesium

106%446mg

250 mgvs446 mg

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

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92%2.1mg

Manganese

178%4.1mg

2.1 mgvs4.1 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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84%589mg

Phosphorus

168%1179mg

589 mgvs1179 mg

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

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45.8%1556mg

Potassium

171%5804mg

1556 mgvs5804 mg

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

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14.7%8.06μg

Selenium

97%53.6μg

8.06 μgvs53.6 μg

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

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149%2234mg

Sodium

32%482mg

2234 mgvs482 mg

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

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34.5%3.8mg

Zinc

65%7.14mg

3.8 mgvs7.14 mg

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

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18.2%675g

Water

43.8%1619g

675 gvs1619 g

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

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Lets compare vitamin content per 500 calories of Boiled Young Broadbeans with Salt vs Flower Clusters Broccoli:

Raw Flower Clusters Broccoli contain 2.9 times more Vitamin B2, 17.9 times more Vitamin B5, 12.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 10.4 times more Vitamin C than Boiled and Drained Young Broadbeans with Salt.
Both Boiled and Drained Young Broadbeans with Salt and Raw Flower Clusters Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Boiled and Drained Young Broadbeans with Salt as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Broadbeans with Salt vs Flower Clusters Broccoli:

Boiled and Drained Young Broadbeans with Salt have 4.6 times more Sodium than Raw Flower Clusters Broccoli.
While Raw Flower Clusters Broccoli contain 5.9 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 6.6 times more Selenium, 1.9 times more Zinc and 2.4 times more Water than Boiled and Drained Young Broadbeans with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Young Broadbeans with Salt have 1.4 times more Omega 6 than Raw Flower Clusters Broccoli.
While Raw Flower Clusters Broccoli contain 1.6 times more Fat, 1.6 times more Omega 3 and 1.4 times more Protein than Boiled and Drained Young Broadbeans with Salt.
Both Boiled and Drained Young Broadbeans with Salt and Raw Flower Clusters Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Young Broadbeans with Salt as well as Raw Flower Clusters Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Young Broadbeans with SaltVS Broccoli LeavesFlower Clusters BroccoliVS Broccoli LeavesBoiled Young Broadbeans with SaltVS Broccoli StalksFlower Clusters BroccoliVS Broccoli Stalks

Compare Foods

Comparing Nutrients in 500 calories Boiled Young Broadbeans with SaltVS Flower Clusters Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Young Broadbeans with Salt or Flower Clusters Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: