Comparing Nutrients in 5 ounces Broadbeans VS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Broadbeans vs Boiled Broccoli

16.7%483kcal

Energy

1.7%49.6kcal

483 kcalvs49.6 kcal

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

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2.24%2.17g

Fat

0.6%0.58g

2.17 gvs0.58 g

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

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1.13%0.36g

Saturated Fat

0.35%0.11g

0.36 gvs0.11 g

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

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4.08%0.065g

Omega 3

10.5%0.17g

0.065 gvs0.17 g

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

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4.84%0.82g

Omega 6

0.43%0.072g

0.82 gvs0.072 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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63.6%82.6g

Carbohydrate

7.83%10g

82.6 gvs10 g

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

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11%8.08g

Sugars

2.7%1.97g

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

8.08 gvs1.97 g

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

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Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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93%35.4g

Fiber

12.3%4.68g

35.4 gvs4.68 g

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

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66%37g

Protein

6.02%3.37g

37 gvs3.37 g

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

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Vitamins

Broadbeans vs Boiled Broccoli

0.47%4.25μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

4.25 μgvs109 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

65.6%0.79mg

Vitamin B1

7.44%0.089mg

Thiamine

0.79 mgvs0.089 mg

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

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36.3%0.47mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.47 mgvs0.17 mg

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

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25%4mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

4 mgvs0.78 mg

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

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27.7%1.4mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

1.4 mgvs0.87 mg

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

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40%0.52mg

Vitamin B6

22%0.28mg

Pyridoxine

0.52 mgvs0.28 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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150%600μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

600 μgvs153 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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2.2%2mg

Vitamin C

102%92mg

Ascorbic acid

2 mgvs92 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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0.47%0.071mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

0.071 mgvs2.06 mg

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

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10.6%12.8μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

12.8 μgvs200 μg

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

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Minerals

Broadbeans vs Boiled Broccoli

14.6%146mg

Calcium

5.67%56.7mg

146 mgvs56.7 mg

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

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130%1.17mg

Copper

9.6%0.086mg

1.17 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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119%9.5mg

Iron

12%0.95mg

9.5 mgvs0.95 mg

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

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64.8%272mg

Magnesium

7.1%29.8mg

272 mgvs29.8 mg

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

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100%2.3mg

Manganese

12%0.27mg

2.3 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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85.3%597mg

Phosphorus

13.6%95mg

597 mgvs95 mg

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

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44.3%1505mg

Potassium

12.2%415mg

1505 mgvs415 mg

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

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21%11.6μg

Selenium

4.12%2.27μg

11.6 μgvs2.27 μg

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

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1.23%18.4mg

Sodium

3.87%58mg

18.4 mgvs58 mg

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

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40.5%4.45mg

Zinc

5.8%0.64mg

4.45 mgvs0.64 mg

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

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0.42%15.6g

Water

3.4%127g

15.6 gvs127 g

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

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Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 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 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Broadbeans VS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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