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

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	17.7% 23g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26% 0.34mg	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	46.6% 187μg	58.5% 234μg	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	151% 136mg	48% 43mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	70.6% 0.64mg	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	18% 1.43mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	31.6% 0.73mg	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	16.7% 117mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.36% 161g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A and 3.1 times more Vitamin C than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Pinto Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Selenium than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 8.9 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 9 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Pinto Beans contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Sprouted Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Pinto Beans contain 2.1 times more Energy, 2.7 times more Omega 3, 2.2 times more Carbohydrate and 1.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Sprouted Pinto Beans

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

Both frozen broccoli spears and sprouted pinto beans are nutritious plant-based foods. Frozen broccoli spears are a good source of vitamins C and K, fiber, and antioxidants that support immune health and reduce inflammation. Sprouted pinto beans are high in protein, fiber, and essential nutrients like iron and folate, which support muscle growth and overall health. Including a variety of plant-based foods like these in your diet can help promote overall health and well-being.

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

Both frozen broccoli spears and sprouted pinto beans can be beneficial for weight loss due to their high fiber and nutrient content. However, in terms of weight loss, sprouted pinto beans may be more beneficial as they are higher in protein and can help keep you feeling full and satisfied for longer periods of time. Additionally, the protein in sprouted pinto beans can help support muscle growth and maintenance during weight loss.

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

To gain muscle while training consistently, it's important to consume a variety of plant-based protein sources. Both frozen broccoli spears and sprouted pinto beans are nutritious options, but sprouted pinto beans are higher in protein and can be a more effective choice for muscle building. Incorporating a combination of both can help you meet your protein needs and support muscle growth.

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

Producing Frozen Broccoli Spears generally has a higher environmental impact compared to Sprouted Pinto Beans. Broccoli requires more resources such as water, land, and energy for cultivation and processing, whereas Pinto Beans are known for their relatively lower environmental footprint due to their nitrogen-fixing properties and lower water and land requirements. Choosing plant-based options like sprouted pinto beans can help reduce your carbon footprint and support sustainable food choices.