Comparing Nutrients in 7 ounces Frozen Young Pinto Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.6% 337kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	26.7% 0.35mg	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	25% 99μg	46.6% 187μg	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	2.2% 2mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	7.94% 0.071mg	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	74.4% 5.95mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	22% 0.51mg	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	33% 232mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3% 111g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Pinto Beans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Pinto Beans versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Young Pinto Beans vs Frozen Broccoli Spears:

• 7 ounces of Frozen Young Pinto Beans have 4.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.9 times more Vitamin B9 and 68.3 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Frozen Young Pinto Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Young Pinto Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Young Pinto Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Pinto Beans vs Frozen Broccoli Spears:

• 7 ounces of Frozen Young Pinto Beans have 1.4 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 5.4 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Selenium and 1.6 times more Water than Unprepared Frozen Young Pinto Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Pinto Beans have 5.9 times more Energy, 1.5 times more Omega 3, 6.1 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Unprepared Frozen Young Pinto Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Pinto Beans VS Frozen Broccoli Spears

What are the health benefits of Frozen Young Pinto Beans compared to Frozen Broccoli Spears?

Both frozen young pinto beans and frozen broccoli spears are nutritious choices. Pinto beans are a good source of plant-based protein, fiber, and essential nutrients like iron and folate. Broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. Including both in your diet can help support overall health, but pinto beans may offer more protein and iron, while broccoli provides more vitamin C and K. It's beneficial to include a variety of plant-based foods in your diet for optimal health.

Can I lose weight easier by eating more Frozen Young Pinto Beans or Frozen Broccoli Spears?

Both frozen young pinto beans and frozen broccoli spears can be beneficial for weight loss due to their high fiber and nutrient content. However, broccoli spears are lower in calories and higher in fiber, making them a great choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables, including broccoli, into your diet can help you lose weight more easily.

Should I eat more Frozen Young Pinto Beans or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of protein-rich plant foods. Both frozen young pinto beans and frozen broccoli spears can contribute to muscle growth, but pinto beans are a better source of protein. Pinto beans contain all essential amino acids needed for muscle repair and growth. Therefore, including more frozen young pinto beans in your diet may be more beneficial for muscle building compared to broccoli spears.

What is the environmental impact of producing Frozen Young Pinto Beans compared to Frozen Broccoli Spears?

Frozen Young Pinto Beans have a lower environmental impact compared to Frozen Broccoli Spears. Beans generally require less water, land, and energy to produce than broccoli. Additionally, beans have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Choosing beans over broccoli can help reduce greenhouse gas emissions and overall environmental footprint.