Comparing Nutrients in 7 ounces White Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	22.8% 661kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	1.04% 0.75g	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	NA	0.47% 0.34g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	79.4% 30g	14% 5.36g	38g per day for Men 19-50 years
Protein	82.8% 46.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	White Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	26% 0.34mg	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	192% 770μg	41% 165μg	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	0% 0mg	44.5% 40mg	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	2.78% 0.42mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	47.6% 476mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	9.26% 0.083mg	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	259% 20.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	34% 0.78mg	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	85.3% 597mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	105% 3562mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	66.2% 7.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of White Beans versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Beans vs Broccoli Raab:

• 7 ounces of White Beans have 2.7 times more Vitamin B1, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.7 times more Vitamin B9 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 2.5 times more Vitamin B3, more Vitamin C, 7.7 times more Vitamin E and 40 times more Vitamin K than Raw White Beans.
• Both White Beans and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw White Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Beans vs Broccoli Raab:

• 7 ounces of White Beans have 2.2 times more Calcium, 23.4 times more Copper, 4.9 times more Iron, 8.6 times more Magnesium, 4.5 times more Manganese, 4.1 times more Phosphorus, 9.2 times more Potassium, 12.8 times more Selenium and 4.8 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.1 times more Sodium and 8.2 times more Water than Raw White Beans.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Beans have 15.1 times more Energy, 21.1 times more Carbohydrate, 5.6 times more Sugars, 5.6 times more Fiber and 7.4 times more Protein than Broccoli Raab.
• Both White Beans and Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw White Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.