Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Frozen Broccoli Spears	Pinto Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	1.4% 0.24g	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	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.13% 3g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	58% 22g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	54.2% 30.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	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	84.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	51.7% 0.67mg	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	186% 744μg	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	9.92% 8.93mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pinto Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	141% 1.27mg	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	12.8% 1.02mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	70.8% 1.63mg	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	83.2% 583mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	58% 1975mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.43% 16g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of 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 Pinto Beans:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 10.8 times more Vitamin C, 6.4 times more Vitamin E and 18.1 times more Vitamin K than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain 9.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.6 times more Vitamin B9 than Frozen Broccoli Spears.
• 5 ounces of Pinto Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 8 times more Water than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain 2.8 times more Calcium, 24.8 times more Copper, 7 times more Iron, 11 times more Magnesium, 4.5 times more Manganese, 7 times more Phosphorus, 5.6 times more Potassium, 14.7 times more Selenium and 6.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pinto Beans contain 12 times more Energy, 1.9 times more Omega 3, 11.7 times more Carbohydrate, 1.4 times more Sugars, 5.2 times more Fiber and 7 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in five ounces.