Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Great Northern Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Cooked Broccoli Raab	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.74% 0.13g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	2.76% 2g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Great Northern Beans low Salt	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.6% 0.15mg	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	28.7% 115μg	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	2.05% 1.84mg	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	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	25% 0.23mg	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	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	25% 0.58mg	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	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Great Northern Beans low Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Canned Great Northern Beans low Salt:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 28.5 times more Vitamin C, 3.2 times more Vitamin E and 85.3 times more Vitamin K than Canned Great Northern Beans low Salt.
• Both Cooked Broccoli Raab and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Great Northern Beans low Salt:

• 5 ounces of Cooked Broccoli Raab have 2.2 times more Calcium and 1.3 times more Water than Canned Great Northern Beans low Salt.
• While 5 oz of Canned Great Northern Beans low Salt contain 2.1 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Selenium and 3.2 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Great Northern Beans low Salt contain similar levels of Iron, Manganese, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.8 times more Omega 3 than Canned Great Northern Beans low Salt.
• While 5 oz of Canned Great Northern Beans low Salt contain 4.6 times more Energy, 6.7 times more Carbohydrate, 1.8 times more Fiber and 1.9 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 Great Northern Beans low Salt provide inadequate amounts of Omega 6 in five ounces.