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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Cooked Broccoli Raab	Black Turtle Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.76% 0.3g	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	69% 89.7g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.14% 3g	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	58% 22g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	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	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	31% 0.41mg	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	157% 629μg	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	0% 0mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Black Turtle Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	61.6% 1.4mg	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	16.6% 116mg	89% 624mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	62.5% 2126mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.42% 15.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of 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 Black Turtle Beans:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, more Vitamin C, 12 times more Vitamin E and 45.7 times more Vitamin K than Black Turtle Beans.
• While 5 oz of Raw Black Turtle Beans contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Black Turtle Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Raw 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 Black Turtle Beans:

• 5 ounces of Cooked Broccoli Raab have 6.2 times more Sodium and 8.3 times more Water than Black Turtle Beans.
• While 5 oz of Raw Black Turtle Beans contain 1.4 times more Calcium, 13.3 times more Copper, 6.9 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 5.4 times more Phosphorus, 4.4 times more Potassium, 2.5 times more Selenium and 4.1 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Black Turtle Beans contain 13.6 times more Energy, 20.3 times more Carbohydrate, 3.4 times more Sugars, 5.5 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Black Turtle Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in five ounces.