Comparing Nutrients in 100 grams Cranberry Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cranberry Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11.6% 335kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	NA	0.33% 0.24g	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	65% 24.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	41% 23g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.3% 0.75mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	17% 0.22mg	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	151% 604μg	17.8% 71μg	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	0% 0mg	41% 37mg	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	NA	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12.7% 127mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	88.2% 0.79mg	8.33% 0.075mg	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	62.5% 5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	16.5% 0.38mg	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	53% 372mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	39% 1332mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Cranberry Beans versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cranberry Beans vs Cooked Broccoli Raab:

• 100 grams of Cranberry Beans have 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Vitamin A, 1.4 times more Vitamin B3 and more Vitamin C than Raw Cranberry Beans.
• 100 grams of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cranberry Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cranberry Beans vs Cooked Broccoli Raab:

• 100 grams of Cranberry Beans have 10.6 times more Copper, 3.9 times more Iron, 5.8 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, 9.8 times more Selenium and 6.7 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 9.3 times more Sodium and 7.4 times more Water than Raw Cranberry Beans.
• Both Cranberry Beans and Cooked Broccoli Raab contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cranberry Beans have 13.4 times more Energy, 19.2 times more Carbohydrate, 8.8 times more Fiber and 6 times more Protein than Cooked Broccoli Raab.
• Both Cranberry Beans and Cooked Broccoli Raab offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Cranberry Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.