Nutrient Comparison: Black Beans VS Cooked Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Beans vs Cooked Broccoli Raab:
- 14 ounces of Black Beans have 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain more Vitamin A, more Vitamin C, 12 times more Vitamin E and 45.7 times more Vitamin K than Raw Black Beans.
- Both Black Beans and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Raw Black Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Black Beans vs Cooked Broccoli Raab:
- 14 ounces of Black Beans have 11.2 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 4.3 times more Phosphorus, 4.3 times more Potassium, 2.5 times more Selenium and 6.8 times more Zinc than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 11.2 times more Sodium and 8.3 times more Water than Raw Black Beans.
- Both Black Beans and Cooked Broccoli Raab contain similar levels of Calcium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Beans have 13.6 times more Energy, 1.4 times more Omega 3, 20 times more Carbohydrate, 3.4 times more Sugars, 5.5 times more Fiber and 5.6 times more Protein than Cooked Broccoli Raab.
- 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Raw Black Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.