Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Cooked Broccoli Raab	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	84% 109g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	13% 0.17mg	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	35.2% 141μg	53% 212μg	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	81.6% 73.4mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	58.4% 0.53mg	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	31.5% 2.52mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	43.5% 1mg	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	23.2% 163mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.18% 80.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Adzuki Beans sweetened per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Canned Adzuki Beans sweetened:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin C than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Adzuki Beans sweetened provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Adzuki Beans sweetened have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Canned Adzuki Beans sweetened:

• 7 ounces of Cooked Broccoli Raab have 5.4 times more Calcium, 2.9 times more Potassium and 2.3 times more Water than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 3.5 times more Copper, 1.3 times more Manganese, 2.5 times more Selenium, 3.9 times more Sodium and 2.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Adzuki Beans sweetened contain similar levels of Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Adzuki Beans sweetened contain 9.5 times more Energy and 17.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Adzuki Beans sweetened offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Canned Adzuki Beans sweetened provide inadequate amounts of Omega 6 in seven ounces.