Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Cooked Broccoli Raab	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	8.62% 250kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	126% 2g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	117% 152g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	14% 10g	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	121% 46g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Pinto Beans with Liquids	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	16.8% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	57% 0.74mg	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	60% 240μg	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	7.78% 7mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	118% 1180mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	180% 1.62mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	138% 3.18mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Pinto Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Canned Pinto Beans with Liquids:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 3.3 times more Vitamin B1, 8.8 times more Vitamin B2, 7.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 3 times more Vitamin B9, 52.9 times more Vitamin C, 4.6 times more Vitamin E and 121.9 times more Vitamin K than Canned Pinto Beans with Liquids.
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Canned Pinto Beans with Liquids:

• 1 kilogram of Cooked Broccoli Raab has 2.5 times more Calcium and 1.2 times more Potassium than Canned Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids contains 2.2 times more Copper and 4.8 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Pinto Beans with Liquids contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.7 times more Omega 3 than Canned Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids contains 3.3 times more Energy, 4.9 times more Carbohydrate and 1.6 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Pinto Beans with Liquids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Canned Pinto Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.