Comparing Nutrients in 1 kilogram Cooked Chili Beans, Barbecue, Ranch Style VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Energy	33.4% 970kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	130% 169g	22% 28.5g	130g per day for Men 19-50 years
Sugars	72.4% 52.5g	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	111% 42g	71% 27g	38g per day for Men 19-50 years
Protein	89.3% 50g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	65% 260μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	14% 2.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Calcium	31% 310mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	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	233% 18.6mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	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	220% 1540mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	483% 7250mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	20.4% 755g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chili Beans, Barbecue, Ranch Style VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chili Beans, Barbecue, Ranch Style 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 Cooked Chili Beans, Barbecue, Ranch Style vs Broccoli Raab:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 1.6 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 131 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9, 11.9 times more Vitamin C, 7.7 times more Vitamin E and 560 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chili Beans, Barbecue, Ranch Style vs Broccoli Raab:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 6 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium, 22 times more Sodium and 2.6 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.5 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Broccoli Raab contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style has 4.4 times more Energy, 1.8 times more Omega 3, 5.9 times more Carbohydrate, 13.8 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.