Comparing Nutrients in 1 pound Small White Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Small White Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	52.6% 1524kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	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	217% 282g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	171% 96g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Small White 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	281% 3.37mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	438% 1751μg	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	0% 0mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	78.5% 785mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	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	438% 35mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	288% 2018mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.44% 53g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Small White 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 Small White Beans vs Broccoli Raab:

• 1 pound of Small White Beans has 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Small White 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 Small White Beans vs Broccoli Raab:

• 1 pound of Small White Beans has 1.6 times more Calcium, 15.1 times more Copper, 3.6 times more Iron, 8.3 times more Magnesium, 3.2 times more Manganese, 6.1 times more Phosphorus, 7.9 times more Potassium, 12.8 times more Selenium and 3.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.8 times more Sodium and 7.9 times more Water than Raw Small White Beans.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Small White Beans has 15.3 times more Energy, 1.2 times more Omega 3, 21.8 times more Carbohydrate, 9.2 times more Fiber and 6.7 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Small White Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.