Comparing Nutrients in 1 kilogram Boiled Adzuki Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Adzuki Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	44% 1280kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	192% 73g	71% 27g	38g per day for Men 19-50 years
Protein	134% 75.2g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	132% 1.7mg	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	303% 1210μg	208% 830μg	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	0% 0mg	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 280mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	46.7% 0.42mg	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	250% 20mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	172% 3.95mg	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	240% 1680mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	156% 5320mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	18% 663g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Adzuki Beans VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Adzuki Beans versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Adzuki Beans vs Broccoli Raab:

• 1 kilogram of Boiled Adzuki Beans has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
• 1 kilogram of Boiled Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Adzuki Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Adzuki Beans vs Broccoli Raab:

• 1 kilogram of Boiled Adzuki Beans has 7.1 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Calcium, 4.1 times more Sodium and 1.4 times more Water than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Adzuki Beans has 5.8 times more Energy, 8.7 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Adzuki Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.