Comparing Nutrients in 100 grams BroccoliVS Cranberry Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cranberry Beans

27%

70%

100 g ▼

Macro Nutrients

Broccolivs Cranberry Beans

1.17%34kcal

Energy

11.6%335kcal

34 kcalvs335 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g

Fat

1.27%1.23g

0.37 gvs1.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g

Saturated Fat

0.99%0.32g

0.11 gvs0.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g

Omega 3

15%0.24g

0.063 gvs0.24 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

1.7%0.29g

0.049 gvs0.29 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.1%6.64g

Carbohydrate

46%60g

6.64 gvs60 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g

Fructose

≤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]

0.68 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g

Glucose

0.49 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.1g

Sucrose

0.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g

Fiber

65%24.7g

2.6 gvs24.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.04%2.82g

Protein

41%23g

2.82 gvs23 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cranberry Beans

3.44%31μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

31 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg

Vitamin B1

62.3%0.75mg

Thiamine

0.071 mgvs0.75 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg

Vitamin B2

16.4%0.21mg

Riboflavin

0.12 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg

Vitamin B3

9.1%1.46mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs1.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.5%0.57mg

Vitamin B5

15%0.75mg

Pantothenic acid

0.57 mgvs0.75 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg

Vitamin B6

23.8%0.31mg

Pyridoxine

0.18 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.8%63μg

Vitamin B9

151%604μg

Folates and Folic Acid

63 μgvs604 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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99%89.2mg

Vitamin C

0%0mg

Ascorbic acid

89.2 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.2%0.78mg

Vitamin E

Tocopherols and Tocotrienols

0.78 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg

Vitamin K

Phytomenadione or phylloquinone

102 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cranberry Beans

4.7%47mg

Calcium

12.7%127mg

47 mgvs127 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg

Copper

88.2%0.79mg

0.049 mgvs0.79 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.13%0.73mg

Iron

62.5%5mg

0.73 mgvs5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg

Magnesium

37%156mg

21 mgvs156 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.13%0.21mg

Manganese

40%0.92mg

0.21 mgvs0.92 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.43%66mg

Phosphorus

53%372mg

66 mgvs372 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg

Potassium

39%1332mg

316 mgvs1332 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

23%12.7μg

2.5 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg

Sodium

0.4%6mg

33 mgvs6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg

Zinc

33%3.63mg

0.41 mgvs3.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g

Water

0.33%12.4g

89.3 gvs12.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Broccoli has more Vitamin A and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 10.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.6 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cranberry Beans:

Raw Broccoli has 5.5 times more Sodium and 7.2 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 2.7 times more Calcium, 16.2 times more Copper, 6.8 times more Iron, 7.4 times more Magnesium, 4.4 times more Manganese, 5.6 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 8.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

Raw Cranberry Beans contain 9.9 times more Energy, 3.3 times more Fat, 3.8 times more Omega 3, 5.9 times more Omega 6, 9 times more Carbohydrate, 9.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliCranberry BeansVS Boiled BroccoliBroccoliVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Cranberry Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: