Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	12% 350kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	202% 262g	130g per day for Men 19-50 years
Sugars	19% 14g	4.7% 3.4g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 3.4g	g per day for Men 19-50 years
Fiber	87% 33g	237% 90g	38g per day for Men 19-50 years
Protein	42.5% 24g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	176% 2.3mg	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	270% 1080μg	430% 1720μg	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	721% 649mg	8.9% 8mg	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	97% 14.5mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	40% 400mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0.55% 22μg	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	83.8% 6.7mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	197% 4.53mg	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	96% 670mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	24% 893g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Pinto Beans:

• Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 81.1 times more Vitamin C, 1.5 times more Vitamin E and 40.3 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 3.1 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Pinto Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Pinto Beans:

• Boiled and Drained Broccoli has 41 times more Sodium and 1.4 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 3.6 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 3.9 times more Selenium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Pinto Beans have similar amounts of Calcium per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled Pinto Beans have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 4.1 times more Sugars and more Fructose than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 4.1 times more Energy, 3.7 times more Carbohydrate, 2.7 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Pinto Beans have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.