Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Cooked Broccoli Raab	Young Winged Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.37% 0.23g	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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	NA	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	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	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	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.3% 0.16mg	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	23.4% 94μg	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	29% 26mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Young Winged Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.03% 0.072mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	13.4% 0.31mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Young Winged Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Young Winged Beans:

• 5 ounces of Cooked Broccoli Raab have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin C than Young Winged Beans.
• Both Cooked Broccoli Raab and Young Winged Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Young Winged Beans:

• 5 ounces of Cooked Broccoli Raab have 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 14 times more Sodium and 1.4 times more Zinc than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 1.3 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Young Winged Beans contain similar levels of Iron, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 8.7 times more Omega 3 than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 1.4 times more Carbohydrate and 1.8 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Young Winged Beans provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in five ounces.