Comparing Nutrients in 5 ounces Canned Pinto Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.57% 162kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	2.87% 2.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	8.5% 34μg	20% 79.4μg	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	0.16% 0.14mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	5.35% 0.048mg	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	23.6% 1.9mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	13.7% 0.32mg	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	20.5% 143mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pinto Beans versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pinto Beans vs Cooked Chopped Frozen Broccoli:

• 5 oz of Boiled Chopped Frozen Broccoli contain 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 401 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pinto Beans vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Canned Pinto Beans have 1.9 times more Calcium, 7.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 21.7 times more Sodium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pinto Beans have 4.1 times more Energy, 3.8 times more Omega 3, 3.8 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.7 times more Sugars than Canned Pinto Beans, Solids.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Pinto Beans, Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.