Comparing Nutrients in 7 ounces Broccoli Raab VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	14.4% 10.4g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	22% 8.33g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	41.2% 0.54mg	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	41% 165μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	3.75% 3.37mg	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	21.4% 3.2mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	55.6% 0.5mg	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	53% 4.25mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	20.7% 145mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Chili Beans, Barbecue, Ranch Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cooked Chili Beans, Barbecue, Ranch Style:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9, 11.9 times more Vitamin C, 7.7 times more Vitamin E and 560 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 7 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cooked Chili Beans, Barbecue, Ranch Style:

• 7 ounces of Broccoli Raab have 3.5 times more Calcium and 1.2 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• While 7 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 6 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium, 22 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Chili Beans, Barbecue, Ranch Style contain similar levels of Iron per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 4.4 times more Energy, 1.8 times more Omega 3, 5.9 times more Carbohydrate, 13.8 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in seven ounces.