Comparing Nutrients in 300 calories Canned Pinto Beans VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Canned Pinto Beans: 263g
• Cooked Chopped Frozen Broccoli: 1071g

Canned Pinto Beans have 4.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Pinto Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	21.7% 15.8g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.42g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	33% 18.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	107% 1.4mg	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	15.8% 63μg	150% 600μg	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	0.29% 0.26mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.6% 166mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	40.5% 0.36mg	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	43.8% 3.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	104% 2.4mg	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% 266mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	5.02% 186g	26.3% 972g	3700g per day for Men 19-50 years

Canned Pinto Beans VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pinto Beans or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Canned Pinto Beans vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4.3 times more Vitamin B1, 17.4 times more Vitamin B2, 6.9 times more Vitamin B3, 9.5 times more Vitamin B9 and 1632.6 times more Vitamin C than Canned Pinto Beans, Solids.
• 300 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Pinto Beans vs Cooked Chopped Frozen Broccoli:

• 300 calories of Canned Pinto Beans have 1.9 times more Copper and 5.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.1 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 1.9 times more Zinc and 5.2 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 11.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Canned Pinto Beans, Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.