Comparing Nutrients in 5 ounces Canned Cranberry Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Cranberry Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	4.06% 118kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	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	16.5% 21.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	10% 3.83g	38g per day for Men 19-50 years
Protein	14% 7.85g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	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	4.6% 0.055mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	27.3% 109μg	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	1.26% 1.13mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	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	27.5% 2.2mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	17.4% 122mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Beans VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cranberry Beans 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 Canned Cranberry Beans vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain more Vitamin A, 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.3 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Broccoli Raab provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Cranberry Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Cranberry Beans vs Broccoli Raab:

• 5 ounces of Canned Cranberry Beans have 3.4 times more Copper, 1.5 times more Magnesium, 1.3 times more Potassium, 3.1 times more Selenium and 10.1 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.2 times more Calcium, 1.4 times more Iron and 2 times more Manganese than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry Beans have 3.8 times more Energy, 5.3 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.4 times more Omega 3 than Canned Cranberry Beans.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Cranberry Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.