Comparing Nutrients in 5 ounces Broccoli VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Broccoli	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.42% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.9% 0.077mg	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	22.3% 89.3μg	10.3% 41μg	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	140% 126mg	9.6% 8.65mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	17% 0.15mg	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	13% 1.03mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	7.6% 0.17mg	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	13.4% 94mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled Sprouted Pinto Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Broccoli have more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.6 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• Both Broccoli and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Broccoli have 3.1 times more Calcium, 1.7 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium, 4.2 times more Selenium and 2.4 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 2.2 times more Copper and 8.7 times more Sodium than Raw Broccoli.
• Both Broccoli and Boiled Sprouted Pinto Beans with Salt contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 1.9 times more Carbohydrate and 1.5 times more Protein than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.9 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.