Comparing Nutrients in 5 ounces Broccoli Raab VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	65.5% 85g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	92% 35g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	88.2% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	33.7% 0.44mg	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	29.4% 118μg	214% 856μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cranberry Beans	Recommended Dietary Allowance
Calcium	15.3% 153mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	125% 1.13mg	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	38% 3.03mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	56.7% 1.3mg	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	14.8% 103mg	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	55.5% 1888mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cranberry Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cranberry Beans:

• 5 ounces of Broccoli Raab have more Vitamin A and more Vitamin C than Cranberry Beans.
• While 5 oz of Raw Cranberry Beans contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Cranberry Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cranberry Beans:

• 5 ounces of Broccoli Raab have 5.5 times more Sodium and 7.5 times more Water than Cranberry Beans.
• While 5 oz of Raw Cranberry Beans contain 18.9 times more Copper, 2.3 times more Iron, 7.1 times more Magnesium, 2.3 times more Manganese, 5.1 times more Phosphorus, 6.8 times more Potassium, 12.7 times more Selenium and 4.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cranberry Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cranberry Beans contain 15.2 times more Energy, 1.3 times more Omega 3, 21.1 times more Carbohydrate, 9.1 times more Fiber and 7.3 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in five ounces.