Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Canned Pinto Beans

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Pinto Beans: 439g

Canned Pinto Beans, Solids have 4.1 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	3.27% 2.37g	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	% 2.37g	g per day for Men 19-50 years
Fiber	141% 53.6g	63.5% 24g	38g per day for Men 19-50 years
Protein	99% 55.4g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	NA	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	134% 536μg	26.3% 105μg	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	796% 716mg	0.49% 0.44mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	91% 911mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	126% 1.14mg	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	136% 11mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	73% 1.68mg	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	140% 982mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	8.37% 310g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Canned Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Pinto Beans?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Canned Pinto Beans:

• 500 calories of Boiled Spears Frozen Broccoli have 4.3 times more Vitamin B1, 17.4 times more Vitamin B2, 6.9 times more Vitamin B3, 5.1 times more Vitamin B9 and 1632.6 times more Vitamin C than Canned Pinto Beans.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Canned Pinto Beans:

• 500 calories of Boiled Spears Frozen Broccoli have 3.3 times more Calcium, 1.9 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 2 times more Zinc and 5.2 times more Water than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 1.5 times more Copper and 2.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 11.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Canned Pinto Beans.
• Both Boiled Spears Frozen Broccoli and Canned Pinto Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.