Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cooked Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	210% 272g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	295% 112g	38g per day for Men 19-50 years
Protein	31% 17.4g	187% 104g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	108% 1.4mg	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	80.5% 322μg	685% 2740μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Calcium	53.5% 535mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	400% 3.6mg	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	72% 5.76mg	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	181% 4.17mg	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	53% 372mg	241% 1687mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cranberry Beans per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.4 times more Vitamin B3 and more Vitamin C than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Cooked Broccoli Raab.
• 1 pound of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 9.3 times more Sodium and 7.4 times more Water than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 10.6 times more Copper, 3.9 times more Iron, 5.8 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, 9.8 times more Selenium and 6.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cranberry Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cranberry Beans contains 13.4 times more Energy, 19.2 times more Carbohydrate, 8.8 times more Fiber and 6 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cranberry Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in one pound.