Comparing Nutrients in 100 calories Boiled Sprouted Pinto Beans VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Sprouted Pinto Beans: 455g
• Frozen Chopped Broccoli: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Sprouted Pinto Beans or Frozen Chopped Broccoli?

Macros Ratio

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

Macro Nutrients

	Boiled Sprouted Pinto Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.45g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.4% 0.3mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	38.5% 0.5mg	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% 132μg	64.4% 258μg	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	31% 27.7mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	16.2% 0.15mg	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	37.5% 3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	49% 1.13mg	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	19.5% 136mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	15.5% 232mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	11.5% 425g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Sprouted Pinto Beans vs Frozen Chopped Broccoli:

• Boiled and Drained Sprouted Pinto Beans have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B6, 2 times more Vitamin B9 and 7.8 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Sprouted Pinto Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sprouted Pinto Beans vs Frozen Chopped Broccoli:

• Boiled and Drained Sprouted Pinto Beans have 3.3 times more Copper, 2.5 times more Sodium and 1.2 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Calcium, 2 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Selenium and 2.4 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Pinto Beans have 1.3 times more Fat, 1.3 times more Omega 3 and 2.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Sprouted Pinto Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.