Comparing Nutrients in 100 grams Broccoli Raab VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Broccoli Raab	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.76% 22kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8% 0.1mg	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	20.8% 83μg	18.5% 74μg	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	22.4% 20mg	1.33% 1.2mg	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	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 108mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	32% 0.29mg	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	26.8% 2.14mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	14% 0.32mg	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	10.4% 73mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled California Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Boiled California Red Kidney Beans:

• 100 grams of Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Broccoli Raab and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Boiled California Red Kidney Beans:

• 100 grams of Broccoli Raab have 1.6 times more Calcium, 1.2 times more Manganese, 8.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 6.9 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled California Red Kidney Beans contain similar levels of Zinc per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 5.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 5.6 times more Energy, 7.9 times more Carbohydrate, 3.4 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.