Comparing Nutrients in 7 ounces Broccoli Raab VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Beans	27%	2%	71%

Macro Nutrients

	Broccoli Raab	White Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White 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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	48.5% 0.63mg	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	192% 770μg	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	0% 0mg	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	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Beans per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.5 times more Vitamin B3, more Vitamin C, 7.7 times more Vitamin E and 40 times more Vitamin K than White Beans.
• While 7 oz of Raw White Beans contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and White Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs White Beans:

• 7 ounces of Broccoli Raab have 2.1 times more Sodium and 8.2 times more Water than White Beans.
• While 7 oz of Raw White Beans contain 2.2 times more Calcium, 23.4 times more Copper, 4.9 times more Iron, 8.6 times more Magnesium, 4.5 times more Manganese, 4.1 times more Phosphorus, 9.2 times more Potassium, 12.8 times more Selenium and 4.8 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Beans contain 15.1 times more Energy, 21.1 times more Carbohydrate, 5.6 times more Sugars, 5.6 times more Fiber and 7.4 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and White Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw White Beans provide inadequate amounts of Omega 6 in seven ounces.