Comparing Nutrients in 1 kilogram Broccoli Raab VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.9% 0.66g	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	116% 151g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	NA	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	166% 63g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	42.3% 0.55mg	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	193% 770μg	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	224% 202mg	8.9% 8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	108% 1080mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	158% 1.42mg	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	268% 21.4mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	87% 2mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	25% 926g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Cranberry Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Canned Cranberry Beans:

• 1 kilogram of Broccoli Raab has more Vitamin A, 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.3 times more Vitamin C than Canned Cranberry Beans.
• Both Broccoli Raab and Canned Cranberry Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Canned Cranberry Beans:

• 1 kilogram of Broccoli Raab has 3.2 times more Calcium, 1.4 times more Iron and 2 times more Manganese than Canned Cranberry Beans.
• While 1 kg of Canned Cranberry Beans contains 3.4 times more Copper, 1.5 times more Magnesium, 1.3 times more Potassium, 3.1 times more Selenium and 10.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cranberry Beans contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 3.4 times more Omega 3 than Canned Cranberry Beans.
• While 1 kg of Canned Cranberry Beans contains 3.8 times more Energy, 5.3 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in one kilogram.