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

Macros Ratio

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

Macro Nutrients

	Canned Great Northern Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	18% 517kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	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	73.3% 95g	9.94% 13g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	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	58.5% 22.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	92% 367μg	94% 376μg	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	6.55% 5.9mg	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	24% 3.6mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	24% 240mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	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	89% 7.12mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	88% 617mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.57% 317g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Broccoli Raab contains 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 Canned Great Northern Beans and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Great Northern Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Great Northern Beans vs Broccoli Raab:

• 1 pound of Canned Great Northern Beans has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Calcium, 1.4 times more Iron and 1.3 times more Water than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Broccoli Raab contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Great Northern Beans has 5.2 times more Energy, 7.4 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.6 times more Omega 3 than Canned Great Northern Beans.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Great Northern Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.