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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Cooked Broccoli Raab	Black Turtle Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	126% 2g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	487% 633g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	29.2% 21g	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	3.3% 2.4g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	408% 155g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	379% 213g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	220% 2.86mg	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	178% 710μg	1110% 4440μg	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	411% 370mg	0% 0mg	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	169% 25.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Black Turtle Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1111% 10mg	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	159% 12.7mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	435% 10mg	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	117% 820mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	200% 22mg	11mg per day for Men 19-50 years
Water	24.7% 914g	2.97% 110g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, more Vitamin C, 12 times more Vitamin E and 45.7 times more Vitamin K than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Black Turtle Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Broccoli Raab has 6.2 times more Sodium and 8.3 times more Water than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 1.4 times more Calcium, 13.3 times more Copper, 6.9 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 5.4 times more Phosphorus, 4.4 times more Potassium, 2.5 times more Selenium and 4.1 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Black Turtle Beans contains 13.6 times more Energy, 20.3 times more Carbohydrate, 3.4 times more Sugars, 5.5 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Black Turtle Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.