Comparing Nutrients in 1 pound Broccoli Raab VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	7.66% 1.3g	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	210% 272g	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	295% 112g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	187% 104g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cranberry 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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	108% 1.4mg	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	685% 2740μg	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	49% 490mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	400% 3.6mg	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	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	181% 4.17mg	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	241% 1687mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cranberry Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has more Vitamin A and more Vitamin C than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Cranberry Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 5.5 times more Sodium and 7.5 times more Water than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 18.9 times more Copper, 2.3 times more Iron, 7.1 times more Magnesium, 2.3 times more Manganese, 5.1 times more Phosphorus, 6.8 times more Potassium, 12.7 times more Selenium and 4.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cranberry Beans contain similar levels of Calcium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cranberry Beans contains 15.2 times more Energy, 1.3 times more Omega 3, 21.1 times more Carbohydrate, 9.1 times more Fiber and 7.3 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in one pound.