Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.16% 0.027g	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	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	1.53% 1.1g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.03% 0.052mg	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	11.3% 45.4μg	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	7.56% 6.8mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	46.4% 55.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6% 0.054mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	12.3% 0.28mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Yellow Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Canned Yellow Snap 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 Yellow Snap Beans:

• 5 ounces of Cooked Broccoli Raab have 45.4 times more Vitamin A, 11.3 times more Vitamin B1, 2.5 times more Vitamin B2, 10 times more Vitamin B3, 3.5 times more Vitamin B5, 5.9 times more Vitamin B6, 2.2 times more Vitamin B9, 7.7 times more Vitamin C, 8.7 times more Vitamin E and 6.5 times more Vitamin K than Canned Yellow Snap Beans.
• 5 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Cooked Broccoli Raab as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Yellow Snap Beans:

• 5 ounces of Cooked Broccoli Raab have 4.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 3.1 times more Potassium, 3.3 times more Selenium and 1.9 times more Zinc than Canned Yellow Snap Beans.
• While 5 oz of Canned Yellow Snap Beans, Solids with Salt contain 4.5 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Yellow Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 6.5 times more Omega 3, 2.2 times more Fiber and 3.3 times more Protein than Canned Yellow Snap Beans.
• While 5 oz of Canned Yellow Snap Beans, Solids with Salt contain 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• 5 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.