Comparing Nutrients in 500 calories Canned low Salt Pinto Beans with LiquidsVS Boiled Broccoli

Weight per 500 calories

Canned low Salt Pinto Beans with Liquids

610g

Boiled Broccoli

1429g

Canned low Salt Pinto Beans with Liquids have 2.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned low Salt Pinto Beans with Liquids

22%

72%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Canned low Salt Pinto Beans with Liquidsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.52%3.4g

Fat

6.04%5.86g

3.4 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g

Saturated Fat

3.53%1.13g

0.71 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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45%0.72g

Omega 3

106%1.7g

0.72 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.52g

Omega 6

4.3%0.73g

0.52 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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71.2%93g

Carbohydrate

79%103g

93 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.58%6.2g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.2 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7g

NA gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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74%28g

Fiber

124%47g

28 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50%28g

Protein

60.7%34g

28 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned low Salt Pinto Beans with Liquidsvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.4%0.32mg

Vitamin B1

75%0.9mg

Thiamine

0.32 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.5%0.098mg

Vitamin B2

135%1.76mg

Riboflavin

0.098 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.63mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.6%0.83mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.83 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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63.3%0.82mg

Vitamin B6

220%2.86mg

Pyridoxine

0.82 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.6%146μg

Vitamin B9

386%1543μg

Folates and Folic Acid

146 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.74%4.27mg

Vitamin C

1030%927mg

Ascorbic acid

4.27 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22.4%3.35mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

3.35 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.7%13μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

13 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned low Salt Pinto Beans with Liquidsvs Boiled Broccoli

28.7%287mg

Calcium

57%571mg

287 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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110%0.99mg

Copper

97%0.87mg

0.99 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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112%8.96mg

Iron

120%9.57mg

8.96 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg

Magnesium

71.4%300mg

201 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.3%1.94mg

Manganese

120%2.77mg

1.94 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80%561mg

Phosphorus

137%957mg

561 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.5%1683mg

Potassium

123%4186mg

1683 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.6μg

Selenium

41.6%23μg

22.6 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.3%890mg

Sodium

39%586mg

890 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.4mg

Zinc

58.4%6.43mg

3.4 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%477g

Water

34.5%1275g

477 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned low Salt Pinto Beans with Liquids vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.8 times more Vitamin B1, 18 times more Vitamin B2, 4.8 times more Vitamin B3, 10.6 times more Vitamin B5, 3.5 times more Vitamin B6, 10.5 times more Vitamin B9, 217.2 times more Vitamin C, 6.2 times more Vitamin E and 157.4 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned low Salt Pinto Beans with Liquids vs Boiled Broccoli:

Canned Pinto Beans Solids and Liquids low Salt have 1.5 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Zinc and 2.7 times more Water than Canned Pinto Beans Solids and Liquids low Salt.
Both Canned Pinto Beans Solids and Liquids low Salt and Boiled and Drained Broccoli have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli contains 1.7 times more Fat, 2.4 times more Omega 3, 3.2 times more Sugars and 1.7 times more Fiber than Canned Pinto Beans Solids and Liquids low Salt.
Both Canned Pinto Beans Solids and Liquids low Salt and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned low Salt Pinto Beans with LiquidsVS Boiled Yellow Beans with SaltBoiled BroccoliVS Boiled Yellow Beans with SaltCanned low Salt Pinto Beans with LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned low Salt Pinto Beans with LiquidsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: