Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Cranberry Beans

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Cranberry Beans

27%

70%

7 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Cranberry Beans

1.78%51.6kcal

Energy

23%665kcal

51.6 kcalvs665 kcal

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

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0.59%0.58g

Fat

2.5%2.44g

0.58 gvs2.44 g

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

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0.27%0.087g

Saturated Fat

1.96%0.63g

0.087 gvs0.63 g

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

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13%0.21g

Omega 3

29.8%0.48g

0.21 gvs0.48 g

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

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0.36%0.062g

Omega 6

3.35%0.57g

0.062 gvs0.57 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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7.3%9.5g

Carbohydrate

92%119g

9.5 gvs119 g

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

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3.7%2.68g

Sugars

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

2.68 gvsNA g

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

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2.27%1.65g

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]

1.65 gvsNA g

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

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%1.5g

Glucose

1.5 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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15.7%5.95g

Fiber

129%49g

5.95 gvs49 g

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

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9.96%5.58g

Protein

81.6%45.7g

5.58 gvs45.7 g

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

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Vitamins

Frozen Chopped Broccolivs Cranberry Beans

11.5%103μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

103 μgvs0 μg

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

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8.76%0.11mg

Vitamin B1

124%1.5mg

Thiamine

0.11 mgvs1.5 mg

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

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14.7%0.19mg

Vitamin B2

32.5%0.42mg

Riboflavin

0.19 mgvs0.42 mg

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

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5.83%0.93mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs2.9 mg

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

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11%0.55mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.55 mgvs1.5 mg

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

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20%0.26mg

Vitamin B6

47%0.61mg

Pyridoxine

0.26 mgvs0.61 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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33.2%133μg

Vitamin B9

300%1199μg

Folates and Folic Acid

133 μgvs1199 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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124%112mg

Vitamin C

0%0mg

Ascorbic acid

112 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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16%2.42mg

Vitamin E

Tocopherols and Tocotrienols

2.42 mgvsNA mg

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

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134%161μg

Vitamin K

Phytomenadione or phylloquinone

161 μgvsNA μg

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

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Minerals

Frozen Chopped Broccolivs Cranberry Beans

11%111mg

Calcium

25.2%252mg

111 mgvs252 mg

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

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8.38%0.075mg

Copper

175%1.58mg

0.075 mgvs1.58 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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20%1.6mg

Iron

124%9.92mg

1.6 mgvs9.92 mg

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

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8.5%35.7mg

Magnesium

73.7%310mg

35.7 mgvs310 mg

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

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25.4%0.58mg

Manganese

79.4%1.83mg

0.58 mgvs1.83 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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14%99mg

Phosphorus

105%738mg

99 mgvs738 mg

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

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12.4%421mg

Potassium

77.7%2643mg

421 mgvs2643 mg

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

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10%5.56μg

Selenium

46%25.2μg

5.56 μgvs25.2 μg

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

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3.18%47.6mg

Sodium

0.79%12mg

47.6 mgvs12 mg

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

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8.66%0.95mg

Zinc

65.5%7.2mg

0.95 mgvs7.2 mg

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

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4.9%181g

Water

0.66%24.6g

181 gvs24.6 g

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

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Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cranberry Beans:

Frozen Chopped Broccoli, Unprepared has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 14.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cranberry Beans:

Frozen Chopped Broccoli, Unprepared has 4 times more Sodium and 7.4 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 2.3 times more Calcium, 20.9 times more Copper, 6.2 times more Iron, 8.7 times more Magnesium, 3.1 times more Manganese, 7.4 times more Phosphorus, 6.3 times more Potassium, 4.5 times more Selenium and 7.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

Raw Cranberry Beans contain 12.9 times more Energy, 4.2 times more Fat, 2.3 times more Omega 3, 9.3 times more Omega 6, 12.6 times more Carbohydrate, 8.2 times more Fiber and 8.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCranberry BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Cranberry Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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