Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Broccoli Raab	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.1% 0.36g	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	168% 219g	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	245% 93g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Royal Red Kidney Beans with Salt	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	80% 1.04mg	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	185% 740μg	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	13.3% 12mg	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	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	108% 1080mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	291% 2.62mg	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	268% 21.4mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	111% 2.55mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	82% 9mg	11mg per day for Men 19-50 years
Water	25% 926g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Royal Red Kidney Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Boiled Royal Red Kidney Beans with Salt:

• 1 kilogram of Broccoli Raab has more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.8 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• Both Broccoli Raab and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Boiled Royal Red Kidney Beans with Salt:

• 1 kilogram of Broccoli Raab has 2.5 times more Calcium, 1.5 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans with Salt.
• While 1 kg of Boiled Royal Red Kidney Beans with Salt contains 6.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 7.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Royal Red Kidney Beans with Salt contain similar levels of 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 3.3 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• While 1 kg of Boiled Royal Red Kidney Beans with Salt contains 5.6 times more Energy, 7.7 times more Carbohydrate, 3.4 times more Fiber and 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 Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.