Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.77% 0.13g	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	23% 30g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	33% 12.5g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.4% 0.11mg	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	38.2% 153μg	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	44.5% 40mg	1.76% 1.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	31.3% 0.28mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	17.3% 0.4mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Cranberry Beans per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.3 times more Vitamin C than Canned Cranberry Beans.
• Both Broccoli Raab and Canned Cranberry Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Cranberry Beans:

• 7 ounces of Broccoli Raab have 3.2 times more Calcium, 1.4 times more Iron and 2 times more Manganese than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 3.4 times more Copper, 1.5 times more Magnesium, 1.3 times more Potassium, 3.1 times more Selenium and 10.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cranberry Beans contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.4 times more Omega 3 than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 3.8 times more Energy, 5.3 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.