Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Boiled Pinto Beans

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Pinto Beans: 210g

Boiled Pinto Beans have 4.9 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	21% 15.2g	0.98% 0.71g	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	% 0.71g	g per day for Men 19-50 years
Fiber	81.7% 31g	49.7% 19g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	37% 0.48mg	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	243% 972μg	90% 361μg	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	785% 707mg	1.86% 1.68mg	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	93% 14mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	42.4% 424mg	9.65% 97mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.6μg	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	93% 7.45mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	41.3% 0.95mg	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	87% 610mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	25.3% 937g	3.57% 132g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Pinto Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Pinto Beans?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Boiled Pinto Beans:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B1, 9.1 times more Vitamin B2, 7.2 times more Vitamin B3, 5.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 421 times more Vitamin C, 7.1 times more Vitamin E and 142.9 times more Vitamin K than Boiled Pinto Beans.
• 300 calories of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Broccoli Spears as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Boiled Pinto Beans:

• 300 calories of Frozen Broccoli Spears have 4.4 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Selenium, 83.8 times more Sodium, 1.7 times more Zinc and 7.1 times more Water than Boiled Pinto Beans.
• Both Frozen Broccoli Spears and Boiled Pinto Beans contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 4.5 times more Omega 3, 21.3 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Boiled Pinto Beans.
• Both Frozen Broccoli Spears and Boiled Pinto Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in 300 calories.