Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Frozen Broccoli Spears	Canned Refried Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36% 0.47mg	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	107% 426μg	12.5% 50μg	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	344% 310mg	30.2% 27.2mg	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	41% 6.12mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Refried Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	65% 0.59mg	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	41% 3.27mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	57% 1.3mg	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	38.2% 268mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 411g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Refried Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Canned Refried Beans:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 8.5 times more Vitamin B9, 11.4 times more Vitamin C, 15 times more Vitamin E and 48.3 times more Vitamin K than Canned Refried Beans.
• Both Frozen Broccoli Spears and Canned Refried Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Canned Refried Beans:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Calcium than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 3.6 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium, 21.8 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Refried Beans contain similar levels of Manganese and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2.7 times more Sugars than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 3.1 times more Energy, 5.9 times more Fat, 1.4 times more Omega 3, 9.8 times more Omega 6, 2.5 times more Carbohydrate and 1.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Refried Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6