Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Green Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	22.7% 16.5g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	31% 17.4g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	114% 1030μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	19.5% 0.25mg	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	37.4% 150μg	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	49% 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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Green Snap 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	28.7% 0.26mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	56.2% 1.3mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Green Snap Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Boiled Green Snap 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 Green Snap Beans with Salt:

• 1 pound of Cooked Broccoli Raab has 6.5 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 6.1 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, 3.8 times more Vitamin C, 5.5 times more Vitamin E and 5.3 times more Vitamin K than Boiled Green Snap Beans with Salt.
• 1 pound of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Boiled and Drained Green Snap 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 Green Snap Beans with Salt:

• 1 pound of Cooked Broccoli Raab has 2.7 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium, 6.5 times more Selenium and 2.2 times more Zinc than Boiled Green Snap Beans with Salt.
• While 1 lb of Boiled and Drained Green Snap Beans with Salt contains 4.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Green Snap Beans with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Green Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.3 times more Omega 3 and 2 times more Protein than Boiled Green Snap Beans with Salt.
• While 1 lb of Boiled and Drained Green Snap Beans with Salt contains 2.5 times more Carbohydrate and 5.9 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Green Snap Beans with Salt offer comparable quantities of Fiber per one pound.
• Both Cooked Broccoli Raab as well as Boiled and Drained Green Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one pound.