Comparing Nutrients in 14 ounces Frozen Young Pinto Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	23.3% 675kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.05% 2.94g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	69.5% 39g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.6% 198μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	149% 12mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	88.3% 3001mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	6% 221g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Young Pinto Beans vs Boiled Broccoli:

• Unprepared Frozen Young Pinto Beans have 5.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B5, 2.2 times more Vitamin B9 and 64.9 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Young Pinto Beans vs Boiled Broccoli:

• Unprepared Frozen Young Pinto Beans have 1.5 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Water than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Broccoli have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Young Pinto Beans have 4.9 times more Energy, 1.6 times more Omega 3, 4.5 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.