Comparing Nutrients in 1 kilogram Sprouted Navy Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sprouted Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 670kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	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	100% 131g	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	NA	71% 27g	38g per day for Men 19-50 years
Protein	110% 61.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	325% 3.9mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	330% 1320μg	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	209% 188mg	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

	Sprouted Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	241% 19.3mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	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	143% 1000mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	21.4% 792g	25% 926g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Sprouted Navy Beans has 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Broccoli Raab provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted 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 Sprouted Navy Beans vs Broccoli Raab:

• 1 kilogram of Sprouted Navy Beans has 8.5 times more Copper, 4.6 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.2 times more Calcium and 2.5 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Broccoli Raab contain similar levels of Iron, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Navy Beans has 3 times more Energy, 1.4 times more Omega 3, 4.6 times more Carbohydrate and 1.9 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.