Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	48.3% 1400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	22% 28.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0% 0g	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	% 0g	% 1g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 1.1g	g per day for Men 19-50 years
Fiber	276% 105g	71% 27g	38g per day for Men 19-50 years
Protein	147% 82.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	198% 2.37mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	69% 690mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	206% 1440mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	17.2% 638g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Navy 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 Navy Beans vs Broccoli Raab:

• 1 kilogram of Boiled Navy Beans has 1.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 22.4 times more Vitamin C, 162 times more Vitamin E and 373.3 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy 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 Navy Beans vs Broccoli Raab:

• 1 kilogram of Boiled Navy Beans has 5 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium and 1.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 times more Calcium, more Sodium and 1.5 times more Water than Boiled Navy Beans.
• Both Boiled Navy 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 Navy Beans has 6.4 times more Energy, 9.1 times more Carbohydrate, 3.9 times more Fiber and 2.6 times more Protein than Broccoli Raab.
• Both Boiled Navy Beans and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Navy Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.