Comparing Nutrients in 500 calories Broccoli VS Boiled Sprouted Pinto Beans

Weight per 500 calories

• Broccoli: 1471g
• Boiled Sprouted Pinto Beans: 2273g

Broccoli has 1.5 times more energy per 100g than Boiled Sprouted Pinto Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Sprouted Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Broccoli	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	71.7% 93g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	74% 41.5g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	107% 5.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	94% 1.23mg	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	232% 926μg	165% 659μg	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	1458% 1312mg	154% 139mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	69% 691mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	270% 2.43mg	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	134% 10.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	122% 2.8mg	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	139% 971mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	77.3% 1159mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	57.4% 2123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Boiled Sprouted Pinto Beans:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.5 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Sprouted Pinto Beans:

• Raw Broccoli has 2 times more Calcium, 1.4 times more Phosphorus, 2.1 times more Potassium, 2.7 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 3.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Sodium and 1.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sprouted Pinto Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.9 times more Saturated Fat than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Fat, 2.9 times more Omega 3 and 2.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sprouted Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.