Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	76.2% 99g	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	111% 42g	38g per day for Men 19-50 years
Protein	31% 17.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Royal Red Kidney Beans with Salt	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	132% 1.2mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	50.3% 1.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Royal Red Kidney Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Royal Red Kidney Beans with Salt:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• Both Cooked Broccoli Raab and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Royal Red Kidney Beans with Salt:

• 1 pound of Cooked Broccoli Raab has 2.7 times more Calcium, 1.5 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans with Salt.
• While 1 lb of Boiled Royal Red Kidney Beans with Salt contains 3.5 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 4.3 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Royal Red Kidney Beans with Salt contain similar levels of Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.5 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• While 1 lb of Boiled Royal Red Kidney Beans with Salt contains 4.9 times more Energy, 7 times more Carbohydrate, 3.3 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in one pound.