Comparing Nutrients in 1 kilogram Frozen Young Pinto Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58.6% 1700kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	150% 57g	79% 30g	38g per day for Men 19-50 years
Protein	175% 98g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	135% 1.75mg	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	125% 500μg	235% 940μg	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	11% 10mg	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	58% 580mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	40% 0.36mg	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	375% 30mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	111% 2.56mg	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	167% 1170mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	222% 7560mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	15% 558g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Pinto Beans VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Young Pinto Beans versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Young Pinto Beans vs Frozen Broccoli Spears:

• 1 kilogram of Frozen Young Pinto Beans has 4.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 1.9 times more Vitamin B9 and 68.3 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Frozen Young Pinto Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Young Pinto Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Young Pinto Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Young Pinto Beans vs Frozen Broccoli Spears:

• 1 kilogram of Frozen Young Pinto Beans has 1.4 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 5.4 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Selenium and 1.6 times more Water than Unprepared Frozen Young Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Young Pinto Beans has 5.9 times more Energy, 1.5 times more Omega 3, 6.1 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Unprepared Frozen Young Pinto Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.