Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Navy Beans	26%	4%	70%

Macro Nutrients

	Cooked Broccoli Raab	Navy Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	5.35% 3.88g	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	0.33% 0.24g	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	% 0.23g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 3.33g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Navy Beans	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	33% 0.43mg	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	17.8% 71μg	91% 364μg	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	41% 37mg	NA	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	17% 2.53mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Navy Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	93% 0.83mg	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	16% 1.27mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	61.7% 1.4mg	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	11.7% 82mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.33% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 126.5 times more Vitamin E and 102.4 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Navy Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Broccoli Raab have 11.2 times more Sodium and 7.6 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 11.1 times more Copper, 4.3 times more Iron, 6.5 times more Magnesium, 3.7 times more Manganese, 5 times more Phosphorus, 3.5 times more Potassium, 8.5 times more Selenium and 6.8 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Navy Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Navy Beans contain 13.5 times more Energy, 2.7 times more Omega 3, 19.5 times more Carbohydrate, 6.3 times more Sugars, 5.5 times more Fiber and 5.8 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 100 grams.