Comparing Nutrients in 1 kilogram Canned Black Turtle Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Black Turtle Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31.4% 910kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	24% 31g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	182% 69g	73.7% 28g	38g per day for Men 19-50 years
Protein	108% 60.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	169% 2.2mg	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	153% 610μg	178% 710μg	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	30% 27mg	411% 370mg	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	41.3% 6.2mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	35% 350mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	83.3% 0.75mg	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	238% 19mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	165% 3.8mg	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	154% 1080mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.4% 756g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Black Turtle Beans vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6, 13.7 times more Vitamin C, 4.1 times more Vitamin E and 111.3 times more Vitamin K than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Black Turtle Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Black Turtle Beans vs Cooked Broccoli Raab:

• 1 kilogram of Canned Black Turtle Beans has 2.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 6.9 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.4 times more Calcium and 1.6 times more Manganese than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Cooked Broccoli Raab contain similar levels of Potassium, Selenium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Turtle Beans has 3.6 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 1.6 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.5 times more Omega 3 than Canned Black Turtle Beans.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Black Turtle Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.