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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Broccoli Raab	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	162% 210g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	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	129% 49g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Great Northern 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	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	108% 1080mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	194% 1360mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25% 926g	19% 699g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Broccoli Raab vs Canned Great Northern Beans:

• 1 kilogram of Broccoli Raab has more Vitamin A, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 15.5 times more Vitamin C, 2.1 times more Vitamin E and 74.7 times more Vitamin K than Canned Great Northern Beans.
• Both Broccoli Raab and Canned Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Broccoli Raab vs Canned Great Northern Beans:

• 1 kilogram of Broccoli Raab has 2 times more Calcium, 1.4 times more Iron and 1.3 times more Water than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 3.8 times more Copper, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 4.1 times more Selenium and 11.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Great Northern Beans contain similar levels of Manganese and Zinc 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 2.6 times more Omega 3 than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 5.2 times more Energy, 7.4 times more Carbohydrate, 1.8 times more Fiber and 2.3 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 Great Northern Beans provide inadequate amounts of Omega 6 in one kilogram.