Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Cooked Broccoli Raab	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.57% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	18% 23.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	0.45% 0.33g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6% 0.078mg	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	25% 101μg	21.6% 86.5μg	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	58.3% 52.4mg	4.25% 3.83mg	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	24% 3.6mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	30.2% 0.27mg	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	22.5% 1.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	14.4% 0.33mg	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	16.6% 116mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Black Turtle Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Canned Black Turtle Beans:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6, 13.7 times more Vitamin C, 4.1 times more Vitamin E and 111.3 times more Vitamin K than Canned Black Turtle Beans.
• Both Cooked Broccoli Raab and Canned Black Turtle Beans provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Black Turtle Beans:

• 5 ounces of Cooked Broccoli Raab have 3.4 times more Calcium, 1.6 times more Manganese and 1.2 times more Water than Canned Black Turtle Beans.
• While 5 oz of Canned Black Turtle Beans contain 2.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 6.9 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Black Turtle Beans contain similar levels of Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.5 times more Omega 3 than Canned Black Turtle Beans.
• While 5 oz of Canned Black Turtle Beans contain 3.6 times more Energy, 5.3 times more Carbohydrate, 2.5 times more Fiber and 1.6 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in five ounces.