Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.02% 0.99g	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	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.26% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Kidney 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Boiled Kidney Beans:

• Raw Broccoli Raab has more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 16.8 times more Vitamin C, 54 times more Vitamin E and 26.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9 than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli Raab as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Kidney Beans:

• Raw Broccoli Raab has 3.1 times more Calcium, 33 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled All Types Kidney Beans have similar amounts of Iron, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans contain 5.8 times more Energy, 8 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli Raab as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.