Comparing Nutrients in 500 calories Broccoli Raab VS Frozen Young Pinto Beans

Weight per 500 calories

• Broccoli Raab: 2273g
• Frozen Young Pinto Beans: 294g

Unprepared Frozen Young Pinto Beans have 7.7 times more energy per unit of mass than Raw Broccoli Raab, which is above average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Frozen Young Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Broccoli Raab	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12% 8.64g	NA	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	44% 16.8g	38g per day for Men 19-50 years
Protein	129% 72g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	48.6% 0.63mg	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	472% 1886μg	36.8% 147μg	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	510% 459mg	3.27% 2.94mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	245% 2455mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	32% 0.29mg	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	608% 48.6mg	110% 8.82mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	70% 1.6mg	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	237% 1659mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	65.4% 2224mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	8.02% 4.4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	18% 271mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	57% 2103g	4.44% 164g	3700g per day for Men 19-50 years

Broccoli Raab VS Frozen Young Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Frozen Young Pinto Beans?

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

• 500 calories of Broccoli Raab have more Vitamin A, 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 13.5 times more Vitamin B3, 8.2 times more Vitamin B5, 6.1 times more Vitamin B6, 12.8 times more Vitamin B9 and 156.1 times more Vitamin C than Frozen Young Pinto Beans.
• 500 calories of Frozen Young Pinto Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Broccoli Raab have 14.4 times more Calcium, 3.3 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium, 5.2 times more Selenium, 2.8 times more Sodium, 7.7 times more Zinc and 12.8 times more Water than Frozen Young Pinto Beans.
• 500 calories of Frozen Young Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 7.6 times more Fat, 7.9 times more Omega 3, 3.7 times more Fiber and 2.5 times more Protein than Frozen Young Pinto Beans.
• While 500 kcal of Unprepared Frozen Young Pinto Beans contain 1.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Young Pinto Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Broccoli Raab as well as Unprepared Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in 500 calories.