Comparing Nutrients in 1 pound Broccoli Raab VS Boiled Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Broccoli Raab	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.5% 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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	22.7% 16.5g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	19.5% 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	37.4% 150μg	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	49% 44mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	49% 490mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52% 0.47mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	58% 1.33mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	40% 1356mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Yellow Snap Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has 32.8 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 4.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2.5 times more Vitamin B9, 2.1 times more Vitamin C, 3.5 times more Vitamin E and 4.7 times more Vitamin K than Boiled Yellow Snap Beans.
• 1 pound of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 2.3 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 11 times more Sodium and 2.1 times more Zinc than Boiled Yellow Snap Beans.
• While 1 lb of Boiled and Drained Yellow Snap Beans contains 2.5 times more Copper and 1.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Yellow Snap Beans contain similar levels of Magnesium and Water per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Yellow Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.1 times more Omega 3 and 1.7 times more Protein than Boiled Yellow Snap Beans.
• While 1 lb of Boiled and Drained Yellow Snap Beans contains 2.8 times more Carbohydrate and 9.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Yellow Snap Beans offer comparable quantities of Fiber per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.