Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Cooked Broccoli Raab	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.7% 0.29g	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	20% 26g	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	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sprouted Navy Beans	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	78.5% 0.71mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	35.2% 0.81mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sprouted Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Sprouted Navy Beans:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B3 and 2 times more Vitamin C than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sprouted Navy Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Sprouted Navy Beans:

• 7 ounces of Cooked Broccoli Raab have 7.9 times more Calcium, 2.2 times more Selenium and 4.3 times more Sodium than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 4.7 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium and 1.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sprouted Navy Beans contain similar levels of Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Navy Beans contain 2.7 times more Energy, 1.3 times more Omega 3, 4.2 times more Carbohydrate and 1.6 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 Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in seven ounces.