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

Macros Ratio

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

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Energy	15% 440kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	9.94% 13g	130g per day for Men 19-50 years
Sugars	33% 24g	2.38% 1.72g	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	NA	1.06% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	50% 19g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	59.7% 0.78mg	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	29.5% 118μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	102% 92mg	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	6.35% 0.95mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 141mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	21% 0.19mg	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	105% 8.44mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	100% 699mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	219% 3289mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.26% 342g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style has 1.6 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.5 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Broccoli Raab contain similar levels of Iron and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style has 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 Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.