Comparing Nutrients in 1 pound Canned Pinto Beans Rinsed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pinto Beans Rinsed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.3% 531kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	57% 32g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.4% 0.59mg	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	24% 95μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	17% 0.15mg	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	72% 5.76mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	44% 1mg	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	62.2% 435mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pinto Beans Rinsed vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B9 and 401 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pinto Beans Rinsed vs Cooked Chopped Frozen Broccoli:

• 1 pound of Canned Pinto Beans Rinsed has 1.9 times more Calcium, 7.6 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 19.3 times more Sodium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Water than Canned Pinto Beans, Rinsed Solids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans Rinsed has 4.2 times more Energy, 3.9 times more Carbohydrate and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy