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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.78% 0.13g	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	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Sprouted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.24% 0.11mg	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	14.4% 57.5μg	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	13.5% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23.6% 0.21mg	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	20% 1.6mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	10.6% 0.24mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 9.2 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Sprouted Pinto Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 1.2 times more Iron, 2.4 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium, 4.7 times more Selenium and 2.8 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 2.8 times more Copper and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Sprouted Pinto Beans have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Sprouted Pinto Beans have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.