Comparing Nutrients in 1 pound Broccoli Raab VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Broccoli Raab	Hyacinth Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	19% 3.24g	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	212% 276g	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	306% 116g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hyacinth 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	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	54% 0.7mg	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	26% 104μg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	49% 490mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	673% 6.06mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	306% 1284mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	310% 7.14mg	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	165% 5602mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	383% 42mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hyacinth Beans per 1 lb

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

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

• 1 pound of Broccoli Raab has more Vitamin A, 3.6 times more Vitamin B9 and more Vitamin C than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 7 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Hyacinth Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Hyacinth Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 1.6 times more Sodium and 9.9 times more Water than Hyacinth Beans.
• While 1 lb of Raw Hyacinth Beans contains 31.8 times more Copper, 2.4 times more Iron, 12.9 times more Magnesium, 4 times more Manganese, 5.1 times more Phosphorus, 6.3 times more Potassium, 8.2 times more Selenium and 12.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Hyacinth 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 Hyacinth Beans contains 15.6 times more Energy, 24.7 times more Omega 6, 21.3 times more Carbohydrate, 9.5 times more Fiber and 7.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6