Comparing Nutrients in 500 calories Cooked Frozen Young Pinto Beans VS Boiled Broccoli

Weight per 500 calories

• Cooked Frozen Young Pinto Beans: 309g
• Boiled Broccoli: 1429g

Cooked Frozen Young Pinto Beans have 4.6 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Young Pinto Beans or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	44% 16.7g	124% 47g	38g per day for Men 19-50 years
Protein	51.3% 28.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.5% 0.85mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	220% 2.86mg	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	26.2% 105μg	386% 1543μg	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	2.4% 2.16mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Pinto Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	105% 8.36mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	120% 2.77mg	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	44% 309mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	58.6% 1994mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.86% 4.32μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	4.84% 179g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Young Pinto Beans vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 5.3 times more Vitamin B2, 4.1 times more Vitamin B3, 11.1 times more Vitamin B5, 4.8 times more Vitamin B6, 14.7 times more Vitamin B9 and 429.1 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Young Pinto Beans vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.6 times more Calcium, 3.2 times more Copper, 1.8 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 5.3 times more Selenium, 2.3 times more Sodium, 3 times more Zinc and 7.1 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Boiled and Drained Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 4 times more Fat, 3.1 times more Omega 3 and 2.8 times more Fiber than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.