Comparing Nutrients in 500 calories Canned Pinto Beans with Liquids VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Pinto Beans with Liquids: 610g
• Cooked Chopped Frozen Broccoli: 1786g

Canned Pinto Beans with Liquids have 2.9 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 500 calories - Canned Pinto Beans with Liquids or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pinto Beans with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	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	71.2% 93g	73.5% 96g	130g per day for Men 19-50 years
Sugars	8.58% 6.2g	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	74% 28g	141% 53.6g	38g per day for Men 19-50 years
Protein	50% 28g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	26.4% 0.32mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	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	36.6% 146μg	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	4.74% 4.27mg	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	22.4% 3.35mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28.7% 287mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	112% 8.96mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	80% 561mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	109% 1634mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	13% 477g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Pinto Beans With Liquids VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Pinto Beans with Liquids or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Pinto Beans with Liquids vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.1 times more Vitamin B1, 14.8 times more Vitamin B2, 5 times more Vitamin B3, 5.9 times more Vitamin B5, 5.1 times more Vitamin B6, 6.8 times more Vitamin B9, 167.8 times more Vitamin C, 7 times more Vitamin E and 122.9 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• 500 calories of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Pinto Beans with Liquids vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Pinto Beans with Liquids have 1.6 times more Copper and 8.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.1 times more Calcium, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Zinc and 3.4 times more Water than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 4.2 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.