Comparing Nutrients in 5 ounces BroccoliVS Boiled French Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled French Beans

22%

73%

5 oz ▼

Macro Nutrients

Broccolivs Boiled French Beans

1.66%48kcal

Energy

6.3%183kcal

48 kcalvs183 kcal

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

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0.54%0.52g

Fat

1.1%1.08g

0.52 gvs1.08 g

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

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0.5%0.16g

Saturated Fat

0.37%0.12g

0.16 gvs0.12 g

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

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5.6%0.089g

Omega 3

25.4%0.41g

0.089 gvs0.41 g

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

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0.41%0.069g

Omega 6

1.4%0.24g

0.069 gvs0.24 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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7.24%9.4g

Carbohydrate

26%34g

9.4 gvs34 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

35%13.3g

3.7 gvs13.3 g

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

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7.14%4g

Protein

18%10g

4 gvs10 g

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

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Vitamins

Broccolivs Boiled French Beans

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

15.4%0.18mg

Thiamine

0.1 mgvs0.18 mg

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

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12.8%0.17mg

Vitamin B2

6.76%0.088mg

Riboflavin

0.17 mgvs0.088 mg

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

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5.66%0.91mg

Vitamin B3

4.84%0.77mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.77 mg

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

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16.2%0.81mg

Vitamin B5

6.3%0.31mg

Pantothenic acid

0.81 mgvs0.31 mg

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

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19%0.25mg

Vitamin B6

11.4%0.15mg

Pyridoxine

0.25 mgvs0.15 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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22.3%89.3μg

Vitamin B9

26.6%106μg

Folates and Folic Acid

89.3 μgvs106 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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140%126mg

Vitamin C

1.9%1.7mg

Ascorbic acid

126 mgvs1.7 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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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Boiled French Beans

6.66%66.6mg

Calcium

8.93%89.3mg

66.6 mgvs89.3 mg

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

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7.7%0.069mg

Copper

18%0.16mg

0.069 mgvs0.16 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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13%1.03mg

Iron

19%1.53mg

1.03 mgvs1.53 mg

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

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7.1%29.8mg

Magnesium

19%79.4mg

29.8 mgvs79.4 mg

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

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13%0.3mg

Manganese

23.5%0.54mg

0.3 mgvs0.54 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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13.4%94mg

Phosphorus

20.7%145mg

94 mgvs145 mg

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

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13%448mg

Potassium

15.4%524mg

448 mgvs524 mg

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

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6.44%3.54μg

Selenium

3.1%1.7μg

3.54 μgvs1.7 μg

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

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3.1%46.8mg

Sodium

0.57%8.5mg

46.8 mgvs8.5 mg

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

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5.3%0.58mg

Zinc

8.25%0.91mg

0.58 mgvs0.91 mg

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

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3.42%127g

Water

2.55%94g

127 gvs94 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 Broccoli vs Boiled French Beans:

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 74.3 times more Vitamin C than Boiled French Beans.
While Boiled French Beans contain 1.8 times more Vitamin B1 than Raw Broccoli.
Both Raw Broccoli and Boiled French Beans have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
Both Raw Broccoli as well as Boiled French Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled French Beans:

Raw Broccoli has 2.1 times more Selenium, 5.5 times more Sodium and 1.3 times more Water than Boiled French Beans.
While Boiled French Beans contain 1.3 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Boiled French Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled French Beans contain 3.8 times more Energy, 4.6 times more Omega 3, 3.6 times more Carbohydrate, 3.6 times more Fiber and 2.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliBoiled French BeansVS Boiled BroccoliBroccoliVS Great Northern BeansBoiled French BeansVS Great Northern Beans

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Comparing Nutrients in 5 ounces BroccoliVS Boiled French Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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