Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	40% 52g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.93% 0.67g	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	2.27% 1.65g	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	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	35% 0.45mg	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	33.2% 133μg	85.3% 341μg	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	124% 112mg	1.76% 1.6mg	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	16% 2.42mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	20% 1.6mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	39% 0.9mg	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	14% 99mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.38% 125g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Pinto Beans:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 70.5 times more Vitamin C, 1.3 times more Vitamin E and 23.2 times more Vitamin K than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Pinto Beans:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium and 1.5 times more Water than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 5.8 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Selenium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Pinto Beans contain 5.5 times more Energy, 1.3 times more Omega 3, 5.5 times more Carbohydrate, 3 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.