Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Broccoli Raab	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.14% 0.19g	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.93% 0.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.67g	g per day for Men 19-50 years
Fiber	14% 5.36g	47% 18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Pinto 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35% 0.45mg	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	85.3% 341μg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	39% 0.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	22.4% 12.3μg	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	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Pinto Beans per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 25.3 times more Vitamin C, 1.7 times more Vitamin E and 64 times more Vitamin K than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pinto Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Broccoli Raab as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 2.3 times more Calcium, 33 times more Sodium and 1.5 times more Water than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 5.2 times more Copper, 2.3 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium, 6.2 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pinto Beans contain similar levels of Iron and Manganese 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 1.4 times more Omega 3 than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 6.5 times more Energy, 9.2 times more Carbohydrate, 3.3 times more Fiber and 2.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.