Comparing Nutrients in 1 pound Broccoli Raab VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Beans	18%	3%	79%

Macro Nutrients

	Broccoli Raab	Canned Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.47% 0.25g	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	73.8% 96g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	50% 36g	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	9.76% 7.08g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 21.8g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	49% 18.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	29.3% 0.38mg	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	13.6% 54.4μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Beans	Recommended Dietary Allowance
Calcium	49% 490mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	73% 0.66mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	21.5% 0.49mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has 26.2 times more Vitamin A, 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C, 10.8 times more Vitamin E and 280 times more Vitamin K than Canned Beans.
• 1 pound of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Canned Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Canned Beans:

• 1 pound of Broccoli Raab has 3.2 times more Calcium, 1.8 times more Iron, 3.6 times more Manganese and 1.3 times more Water than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 3.5 times more Copper, 5 times more Selenium, 10.4 times more Sodium and 3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Beans contain similar levels of Magnesium, Phosphorus and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 12.6 times more Omega 3 than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 4.3 times more Energy, 7.4 times more Carbohydrate, 20.9 times more Sugars, 9.2 times more Fructose, 1.5 times more Fiber and 1.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in one pound.