Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Boiled Black Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.47% 0.25g	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	36% 47g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.88% 0.64g	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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Black Beans with Salt	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	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	10.5% 0.14mg	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	74% 296μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	46% 0.41mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	38.3% 0.88mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Black Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Boiled Black Beans with Salt:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 77.6 times more Vitamin K than Boiled Black Beans with Salt.
• While 7 oz of Boiled Black Beans with Salt contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• 7 ounces of Boiled Black Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Boiled Black Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Boiled Black Beans with Salt:

• 7 ounces of Cooked Broccoli Raab have 4.4 times more Calcium and 1.4 times more Water than Boiled Black Beans with Salt.
• While 7 oz of Boiled Black Beans with Salt contain 2.8 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus, 4.2 times more Sodium and 2.1 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Black Beans with Salt contain similar levels of Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.9 times more Omega 3 than Boiled Black Beans with Salt.
• While 7 oz of Boiled Black Beans with Salt contain 5.3 times more Energy, 7.6 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Boiled Black Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.