Comparing Nutrients in 5 ounces Broccoli Raab VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Broccoli Raab	Canned Navy Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.84% 0.14g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.55% 0.4g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Navy 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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	11.2% 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	29.4% 118μg	22% 88μg	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	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Navy Beans	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	32.8% 0.29mg	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	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	23% 0.53mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Navy Beans per 5 oz

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 28.9 times more Vitamin C, 2.1 times more Vitamin E and 77.2 times more Vitamin K than Canned Navy Beans.
• Both Broccoli Raab and Canned Navy Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Canned Navy Beans:

• 5 ounces of Broccoli Raab have 2.3 times more Calcium and 1.3 times more Water than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 5 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 5.8 times more Selenium and 10.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Navy Beans contain similar levels of Iron, Manganese and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2.2 times more Omega 3 than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 5.1 times more Energy, 7.2 times more Carbohydrate, 1.9 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.