Comparing Nutrients in 1 pound Broccoli Raab VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.13% 0.36g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	9% 6.53g	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	3.88% 2.8g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.82g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	10.5% 0.14mg	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	27.2% 109μg	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	14% 12.7mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	49% 490mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.7% 0.18mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	34.5% 0.79mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Green Snap Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has 7.3 times more Vitamin A, 10.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6, 3.5 times more Vitamin B9, 7.2 times more Vitamin C, 54 times more Vitamin E and 5.8 times more Vitamin K than Canned Green Snap Beans.
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 2.9 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium and 4.1 times more Zinc than Canned Green Snap Beans.
• While 1 lb of Canned Green Snap Beans, Solids with Salt contains 8.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Green Snap Beans contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.4 times more Omega 3, 1.4 times more Fiber and 3 times more Protein than Canned Green Snap Beans.
• While 1 lb of Canned Green Snap Beans, Solids with Salt contains 1.5 times more Carbohydrate than Raw Broccoli Raab.
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.