Comparing Nutrients in 5 ounces Cooked Chopped Frozen BroccoliVS Cranberry Beans

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli

36%

61%

Cranberry Beans

27%

70%

5 oz ▼

Macro Nutrients

Cooked Chopped Frozen Broccolivs Cranberry Beans

1.37%39.7kcal

Energy

16.4%475kcal

39.7 kcalvs475 kcal

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

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0.18%0.17g

Fat

1.8%1.74g

0.17 gvs1.74 g

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

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0.08%0.026g

Saturated Fat

1.4%0.45g

0.026 gvs0.45 g

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

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3.72%0.06g

Omega 3

21.3%0.34g

0.06 gvs0.34 g

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

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0.11%0.018g

Omega 6

2.4%0.41g

0.018 gvs0.41 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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5.83%7.6g

Carbohydrate

65.5%85g

7.6 gvs85 g

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

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2.87%2.1g

Sugars

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

2.1 gvsNA 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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11%4.25g

Fiber

92%35g

4.25 gvs35 g

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

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7.85%4.4g

Protein

58.3%32.6g

4.4 gvs32.6 g

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

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Vitamins

Cooked Chopped Frozen Broccolivs Cranberry Beans

8.03%72.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

72.3 μgvs0 μg

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

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6.5%0.078mg

Vitamin B1

88.2%1.06mg

Thiamine

0.078 mgvs1.06 mg

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

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8.83%0.11mg

Vitamin B2

23.2%0.3mg

Riboflavin

0.11 mgvs0.3 mg

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

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4.06%0.65mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs2.06 mg

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

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7.77%0.39mg

Vitamin B5

21.2%1.06mg

Pantothenic acid

0.39 mgvs1.06 mg

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

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14%0.18mg

Vitamin B6

33.7%0.44mg

Pyridoxine

0.18 mgvs0.44 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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20%79.4μg

Vitamin B9

214%856μg

Folates and Folic Acid

79.4 μgvs856 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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63%57mg

Vitamin C

0%0mg

Ascorbic acid

57 mgvs0 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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12.5%1.87mg

Vitamin E

Tocopherols and Tocotrienols

1.87 mgvsNA mg

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

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104%125μg

Vitamin K

Phytomenadione or phylloquinone

125 μgvsNA μg

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

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Minerals

Cooked Chopped Frozen Broccolivs Cranberry Beans

4.68%46.8mg

Calcium

18%180mg

46.8 mgvs180 mg

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

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5.35%0.048mg

Copper

125%1.13mg

0.048 mgvs1.13 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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11%0.86mg

Iron

88.6%7.1mg

0.86 mgvs7.1 mg

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

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4.4%18.4mg

Magnesium

52.6%221mg

18.4 mgvs221 mg

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

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13.7%0.32mg

Manganese

56.7%1.3mg

0.32 mgvs1.3 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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9.92%69.5mg

Phosphorus

75.3%527mg

69.5 mgvs527 mg

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

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5.92%201mg

Potassium

55.5%1888mg

201 mgvs1888 mg

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

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1.8%0.99μg

Selenium

32.7%18μg

0.99 μgvs18 μg

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

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1.04%15.6mg

Sodium

0.57%8.5mg

15.6 mgvs8.5 mg

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

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3.6%0.4mg

Zinc

46.8%5.15mg

0.4 mgvs5.15 mg

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

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3.48%129g

Water

0.47%17.6g

129 gvs17.6 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 Cooked Chopped Frozen Broccoli vs Cranberry Beans:

Boiled Chopped Frozen Broccoli has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 13.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cranberry Beans:

Boiled Chopped Frozen Broccoli has 7.3 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 3.8 times more Calcium, 23.4 times more Copper, 8.2 times more Iron, 12 times more Magnesium, 4.1 times more Manganese, 7.6 times more Phosphorus, 9.4 times more Potassium, 18.1 times more Selenium and 13 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

Raw Cranberry Beans contain 12 times more Energy, 10.3 times more Fat, 5.7 times more Omega 3, 22.1 times more Omega 6, 11.2 times more Carbohydrate, 8.2 times more Fiber and 7.4 times more Protein than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cooked Chopped Frozen BroccoliVS Frozen Broccoli SpearsCranberry BeansVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 5 ounces Cooked Chopped Frozen BroccoliVS Cranberry Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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