Comparing Nutrients in 1 kilogram Broccoli VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Broccoli	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	209% 3.34g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	89.2% 116g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	132% 1.7mg	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	158% 630μg	295% 1180μg	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	991% 892mg	241% 217mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	47% 470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	356% 3.2mg	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	91% 7.3mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	159% 3.66mg	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	94% 660mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24% 893g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Sprouted Pinto Beans per 1 kg

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

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

• 1 kilogram of Broccoli has more Vitamin A and 4.1 times more Vitamin C than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Sprouted Pinto Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Broccoli has 4.2 times more Selenium than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 6.5 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 4.6 times more Sodium than Raw Broccoli.
• Both Broccoli and Sprouted Pinto Beans contain similar levels of Calcium, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Sprouted Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sprouted Pinto Beans contains 1.8 times more Energy, 5.3 times more Omega 3, 1.7 times more Carbohydrate and 1.9 times more Protein than Raw Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy
• Both Raw Broccoli as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.