Comparing Nutrients in 1 pound Broccoli Raab VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Broccoli Raab	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.8% 0.31g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	1.44% 1.04g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Black Turtle 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	19% 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	94% 376μg	69% 277μg	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	13.6% 12.2mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	97% 0.87mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	46% 1.06mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Black Turtle Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9, 7.5 times more Vitamin C, 2.6 times more Vitamin E and 97.4 times more Vitamin K than Canned Black Turtle Beans.
• Both Broccoli Raab and Canned Black Turtle Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 3.1 times more Calcium, 1.7 times more Manganese, 1.4 times more Zinc and 1.2 times more Water than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 4.6 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 11.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Black Turtle 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 pound of Broccoli Raab has 3.3 times more Omega 3 than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 4.1 times more Energy, 5.8 times more Carbohydrate, 2.6 times more Fiber and 1.9 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.