Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Broccoli Raab	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	14.4% 2.45g	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	159% 207g	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	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Hyacinth 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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	28.5% 0.37mg	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	10% 40μg	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	0% 0mg	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 Hyacinth Beans	Recommended Dietary Allowance
Calcium	108% 1080mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	379% 3.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	210% 4.82mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	25% 926g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Hyacinth Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Boiled Hyacinth Beans:

• 1 kilogram of Broccoli Raab has more Vitamin A, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 4.6 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 1.7 times more Vitamin B1 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Hyacinth Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Boiled Hyacinth Beans:

• 1 kilogram of Broccoli Raab has 2.7 times more Calcium, 4.7 times more Sodium and 1.3 times more Water than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 8.1 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium and 3.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Hyacinth Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Hyacinth Beans contains 5.3 times more Energy, 7.3 times more Carbohydrate and 2.6 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in one kilogram.