Comparing Nutrients in 1 kilogram Broccoli Raab VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	7.6% 220kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	130% 169g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	72.4% 52.5g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	111% 42g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	208% 2.7mg	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	208% 830μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	19% 17mg	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	108% 16mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	108% 1080mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	280% 2.52mg	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	268% 21.4mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	NA	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	104% 730mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	182% 20mg	11mg per day for Men 19-50 years
Water	25% 926g	20.4% 755g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Chili Beans, Barbecue, Ranch Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Broccoli Raab has 131 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9, 11.9 times more Vitamin C, 7.7 times more Vitamin E and 560 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 kilogram of Broccoli Raab has 3.5 times more Calcium and 1.2 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 6 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium, 22 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Chili Beans, Barbecue, Ranch Style 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 kg of Cooked Chili Beans, Barbecue, Ranch Style contains 4.4 times more Energy, 1.8 times more Omega 3, 5.9 times more Carbohydrate, 13.8 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one kilogram.