Comparing Nutrients in 5 ounces Boiled Black Beans with Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Black Beans with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.45% 187kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	24% 0.31mg	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	53% 211μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	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	8.22% 1.23mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	12% 0.11mg	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	37.2% 2.98mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	23.4% 0.54mg	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	28.3% 198mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans with Salt versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans with Salt vs Cooked Broccoli Raab:

• 5 ounces of Boiled Black Beans with Salt have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 77.6 times more Vitamin K than Boiled Black Beans with Salt.
• 5 ounces of Boiled Black Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Black Beans with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans with Salt vs Cooked Broccoli Raab:

• 5 ounces of Boiled Black Beans with Salt have 2.8 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus, 4.2 times more Sodium and 2.1 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 4.4 times more Calcium and 1.4 times more Water than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Cooked Broccoli Raab contain similar levels of Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans with Salt have 5.3 times more Energy, 7.6 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.9 times more Omega 3 than Boiled Black Beans with Salt.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Black Beans with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.