Comparing Nutrients in 1 kilogram Canned Pinto Beans with Liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pinto Beans with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	28.3% 820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	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	117% 152g	41% 53.5g	130g per day for Men 19-50 years
Sugars	14% 10g	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	121% 46g	79% 30g	38g per day for Men 19-50 years
Protein	82% 46g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	43.3% 0.52mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	60% 240μg	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	7.78% 7mg	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	36.7% 5.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	184% 14.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	131% 920mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 782g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans with Liquids versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Pinto Beans with Liquids vs Cooked Chopped Frozen Broccoli:

• 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9, 57.3 times more Vitamin C, 2.4 times more Vitamin E and 42 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Pinto Beans with Liquids vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Canned Pinto Beans with Liquids has 1.4 times more Calcium, 4.8 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 24.4 times more Sodium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Canned Pinto Beans with Liquids and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans with Liquids has 2.9 times more Energy, 2.8 times more Omega 3, 2.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars than Canned Pinto Beans Solids and Liquids.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.