Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	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	3.94% 0.67g	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	31.5% 41g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto 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	56% 0.67mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	72.5% 290μg	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	67.8% 61mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	82.5% 6.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	43% 300mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.2% 934g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Sprouted Pinto Beans have 1.2 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.6 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Sprouted Pinto 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 Boiled Sprouted Pinto Beans vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Sprouted Pinto Beans have 3.1 times more Copper, 1.4 times more Magnesium and 4.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Pinto Beans have 2.8 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.