Comparing Nutrients in 1 kilogram Pink Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	118% 3430kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	139% 2.22g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	41% 53.5g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	334% 127g	79% 30g	38g per day for Men 19-50 years
Protein	374% 210g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	643% 7.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	100% 1.3mg	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	1158% 4630μg	140% 560μg	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	0% 0mg	446% 401mg	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	14% 2.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	130% 1300mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	846% 67.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	433% 1820mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	97% 2.23mg	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	593% 4150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.7% 101g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pink Beans vs Cooked Chopped Frozen Broccoli:

• Raw Pink Beans have 14 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 6.3 times more Vitamin E and 15.5 times more Vitamin K than Raw Pink Beans.
• Both Raw Pink Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pink Beans vs Cooked Chopped Frozen Broccoli:

• Raw Pink Beans have 3.9 times more Calcium, 23.8 times more Copper, 11.1 times more Iron, 14 times more Magnesium, 6.2 times more Manganese, 8.5 times more Phosphorus, 10.3 times more Potassium, 18.6 times more Selenium and 9.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9 times more Water than Raw Pink Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pink Beans have 12.3 times more Energy, 9.4 times more Fat, 5.3 times more Omega 3, 20.4 times more Omega 6, 12 times more Carbohydrate, 1.5 times more Sugars, 4.2 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Pink Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.