Comparing Nutrients in 500 calories Pink Beans VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Pink Beans: 146g
• Cooked Chopped Frozen Broccoli: 1786g

Pink Beans have 12.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Pink Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	36.2% 26.3g	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	48.7% 18.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	179% 2.32mg	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	169% 675μg	250% 1000μg	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% 0mg	796% 716mg	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	2.04% 0.31mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	67.5% 0.61mg	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	123% 9.87mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	87.2% 2mg	173% 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	86.4% 605mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	62.8% 2134mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pink Beans vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.2 times more Vitamin B2, 3 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 77 times more Vitamin E and 189.3 times more Vitamin K than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Pink Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pink Beans vs Cooked Chopped Frozen Broccoli:

• Raw Pink Beans have 1.9 times more Copper and 1.5 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.1 times more Calcium, 2 times more Manganese, 1.4 times more Phosphorus, 16.8 times more Sodium, 1.3 times more Zinc and 110.5 times more Water than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli contains 2.3 times more Omega 3, 8.4 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Pink Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.