Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Boiled Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	70.6% 92g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	3.38% 2.45g	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	4.63% 3.36g	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	% 2.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.45g	g per day for Men 19-50 years
Fiber	39.4% 15g	65.7% 25g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	NA	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	122% 490μg	27.2% 109μg	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	327% 294mg	0.5% 0.45mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	18% 181mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	131% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	75.5% 1.74mg	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	43.4% 304mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 405g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Pinto Beans per 1 lb

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

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

• 1 pound of Boiled Broccoli has 1.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B9 and 649 times more Vitamin C than Canned Pinto Beans.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Broccoli as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 1.3 times more Water than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.6 times more Calcium, 4.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 5.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Pinto Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pinto Beans, Solids contains 3.3 times more Energy, 1.3 times more Omega 3, 2.8 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in one pound.