Comparing Nutrients in 300 calories Navy Beans VS Broccoli Raab

Weight per 300 calories

• Navy Beans: 89g
• Broccoli Raab: 1364g

Navy Beans have 15.3 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Navy Beans or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	30% 39g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	7.15% 5.2g	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	0% 0g	3.2% 2.3g	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	% 0.19g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 2.96g	% 1.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	97% 37g	38g per day for Men 19-50 years
Protein	35.5% 20g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	179% 2.33mg	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	81% 324μg	283% 1132μg	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	NA	306% 275mg	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	0.12% 0.018mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 131mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	63.6% 0.57mg	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	61% 4.9mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	234% 5.4mg	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	51.8% 362mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	34% 1262g	3700g per day for Men 19-50 years

Navy Beans VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navy Beans or Broccoli Raab?

Lets compare vitamin content per 300 calories of Navy Beans vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 3.2 times more Vitamin B1, 12 times more Vitamin B2, 8.5 times more Vitamin B3, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6, 3.5 times more Vitamin B9, 1240.8 times more Vitamin E and 1372.5 times more Vitamin K than Raw Navy Beans.
• 300 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navy Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navy Beans vs Broccoli Raab:

• 300 calories of Navy Beans have 1.3 times more Copper than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 11.3 times more Calcium, 6 times more Iron, 1.9 times more Magnesium, 4.3 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Selenium, 101.1 times more Sodium, 3.2 times more Zinc and 117.2 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navy Beans have 1.4 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 5 times more Fat, 5.4 times more Omega 3, 1.5 times more Sugars, 2.7 times more Fiber and 2.2 times more Protein than Raw Navy Beans.
• Both Navy Beans and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Raw Navy Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.