Comparing Nutrients in 1 pound Broccoli Raab VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Broccoli Raab	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	86.4% 112g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	87% 33g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	33.5% 0.44mg	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	94% 376μg	137% 549μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	49% 490mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	150% 1.35mg	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	121% 9.7mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	113% 2.6mg	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	47.3% 331mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Adzuki Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Boiled Adzuki Beans:

• 1 pound of Broccoli Raab has more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
• While 1 lb of Boiled Adzuki Beans contains 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Boiled Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Boiled Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Boiled Adzuki Beans:

• 1 pound of Broccoli Raab has 3.9 times more Calcium, 4.1 times more Sodium and 1.4 times more Water than Boiled Adzuki Beans.
• While 1 lb of Boiled Adzuki Beans contains 7.1 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Adzuki Beans contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Adzuki Beans contains 5.8 times more Energy, 8.7 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Adzuki Beans provide inadequate amounts of Omega 6 in one pound.