Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.93% 0.16g	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	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.94% 2.86g	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	1.7% 1.23g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.36g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.58% 0.06mg	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	12% 47.6μg	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	6.17% 5.56mg	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	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	8.6% 0.077mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	15% 0.35mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Green Snap Beans per 7 oz

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

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

• 7 ounces of Broccoli Raab have 7.3 times more Vitamin A, 10.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6, 3.5 times more Vitamin B9, 7.2 times more Vitamin C, 54 times more Vitamin E and 5.8 times more Vitamin K than Canned Green Snap Beans.
• 7 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 2.9 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium and 4.1 times more Zinc than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 8.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Green Snap Beans contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.4 times more Omega 3, 1.4 times more Fiber and 3 times more Protein than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 1.5 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.