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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Black Beans with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	6.45% 187kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6.6% 0.06mg	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	37.2% 2.98mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans with Salt versus 5 oz of 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 Broccoli Raab:

• 5 ounces of Boiled Black Beans with Salt have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B9 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 67.9 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 Raw 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 Broccoli Raab:

• 5 ounces of Boiled Black Beans with Salt have 5 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 7.2 times more Sodium and 1.5 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 4 times more Calcium and 1.4 times more Water than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Broccoli Raab contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans with Salt have 6 times more Energy, 8.3 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.8 times more Omega 3 than Boiled Black Beans with Salt.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Black Beans with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.