Comparing Nutrients in 7 ounces Boiled Sprouted Pinto Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	6.26% 8.14g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted 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	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	14.4% 57.5μg	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	13.5% 12mg	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

	Boiled Sprouted Pinto Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	16.4% 1.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	8.5% 59.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Sprouted 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 Boiled Sprouted Pinto Beans vs Frozen Broccoli Spears:

• 7 ounces of Boiled Sprouted Pinto Beans have 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 11.2 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted 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 Boiled Sprouted Pinto Beans vs Frozen Broccoli Spears:

• 7 ounces of Boiled Sprouted Pinto Beans have 3 times more Copper and 3 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 2.1 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Broccoli Spears contain 1.3 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• Both Boiled and Drained Sprouted Pinto Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.