Comparing Nutrients in 100 grams Broccoli Raab VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Broccoli Raab	Boiled Navy Beans	Recommended Dietary Allowance
Energy	0.76% 22kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	20% 26g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	0.51% 0.37g	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	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.37g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Navy 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	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.6% 0.14mg	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	35% 140μg	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% 0.9mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	11% 108mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	23% 0.53mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.72% 64g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Broccoli Raab have more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 22.4 times more Vitamin C, 162 times more Vitamin E and 373.3 times more Vitamin K than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 1.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Raw Broccoli Raab.
• 100 grams of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Broccoli Raab have 1.6 times more Calcium, more Sodium and 1.5 times more Water than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 5 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Navy Beans contain similar levels of Iron per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Navy Beans contain 6.4 times more Energy, 9.1 times more Carbohydrate, 3.9 times more Fiber and 2.6 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Navy Beans offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 100 grams.