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

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Great Northern Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	53% 1538kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	11% 14g	130g per day for Men 19-50 years
Sugars	14% 10.3g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	241% 92g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	177% 99g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	76.8% 1mg	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	547% 2186μg	80.5% 322μg	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	26.7% 24mg	186% 168mg	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	6.65% 1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	79.4% 794mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	37.8% 0.34mg	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	310% 25mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	75% 1.72mg	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	290% 2028mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.3% 48.5g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Great Northern Beans versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Great Northern Beans vs Cooked Broccoli Raab:

• 1 pound of Great Northern Beans has 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 2 times more Vitamin B6 and 6.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 7 times more Vitamin C, 11.5 times more Vitamin E and 42.7 times more Vitamin K than Raw Great Northern Beans.
• Both Great Northern Beans and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Great Northern Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Great Northern Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Great Northern Beans has 1.5 times more Calcium, 11.2 times more Copper, 4.3 times more Iron, 7 times more Magnesium, 3.7 times more Manganese, 5.5 times more Phosphorus, 4 times more Potassium, 9.9 times more Selenium and 4.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4 times more Sodium and 8.5 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Great Northern Beans has 13.6 times more Energy, 20 times more Carbohydrate, 3.6 times more Sugars, 7.2 times more Fiber and 5.7 times more Protein than Cooked Broccoli Raab.
• Both Great Northern Beans and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Great Northern Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.