Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	28.6% 37g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.66% 0.48g	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	% 0.48g	g per day for Men 19-50 years
Fiber	11% 4.25g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	25% 0.32mg	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	33.3% 133μg	61% 244μg	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	108% 97mg	1.26% 1.13mg	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	12.8% 1.9mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	34.5% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	12.8% 1.02mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	28% 0.64mg	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	12% 83.6mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.4% 89.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Pinto Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Boiled Pinto Beans:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 85.4 times more Vitamin C, 1.4 times more Vitamin E and 29 times more Vitamin K than Boiled Pinto Beans.
• While 5 oz of Boiled Pinto Beans contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Pinto Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Broccoli Spears as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Boiled Pinto Beans:

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Water than Boiled Pinto Beans.
• While 5 oz of Boiled Pinto Beans contain 6.1 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 3.3 times more Selenium and 2.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Pinto Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 4.3 times more Sugars than Boiled Pinto Beans.
• While 5 oz of Boiled Pinto Beans contain 4.9 times more Energy, 4.9 times more Carbohydrate, 3 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Pinto Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in five ounces.