Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Cooked Broccoli Raab	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	126% 2g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	162% 210g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	19.4% 14g	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	129% 49g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Great Northern 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	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	81.5% 1.06mg	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	203% 810μg	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	14.4% 13mg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	178% 1.6mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	177% 4.1mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	19% 699g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Great Northern Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Canned Great Northern Beans:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 28.5 times more Vitamin C, 3.2 times more Vitamin E and 85.3 times more Vitamin K than Canned Great Northern Beans.
• Both Cooked Broccoli Raab and Canned Great Northern Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Canned Great Northern Beans:

• 1 kilogram of Cooked Broccoli Raab has 2.2 times more Calcium and 1.3 times more Water than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 2.1 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Selenium and 6.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Great Northern Beans contain similar levels of Iron, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 2.8 times more Omega 3 than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 4.6 times more Energy, 6.7 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one kilogram.