Comparing Nutrients in 1 pound Canned Pinto Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Pinto Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18% 517kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	11% 14g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	3.88% 2.8g	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	0% 0g	1.5% 1.1g	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	% 0g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.45g	% 0.68g	g per day for Men 19-50 years
Fiber	65.7% 25g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.8% 1mg	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	27.2% 109μg	80.5% 322μg	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	0.5% 0.45mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	28.6% 286mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	75% 1.72mg	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	65.4% 458mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.66% 320g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pinto Beans vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 3.3 times more Vitamin B1, 7.4 times more Vitamin B2, 7.4 times more Vitamin B3, 3 times more Vitamin B9 and 370 times more Vitamin C than Canned Pinto Beans, Solids.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pinto Beans vs Cooked Broccoli Raab:

• 1 pound of Canned Pinto Beans has 3.5 times more Copper, 1.2 times more Phosphorus and 4.3 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Calcium, 1.3 times more Potassium and 1.3 times more Water than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Cooked Broccoli Raab contain similar levels of Iron, Magnesium, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans has 4.6 times more Energy, 6.5 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.3 times more Omega 3 than Canned Pinto Beans, Solids.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Pinto Beans, Solids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.