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Comparing Nutrients in 100 calories BroccoliVS Cranberry Beans

Weight per 100 calories

Broccoli
294g
Cranberry Beans
30g

Raw Cranberry Beans have 9.9 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Cranberry Beans?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Cranberry Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.12%1.1g
Fat
0.38%0.37g
1.1 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
0.29%0.094g
0.34 gvs0.094 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
4.48%0.072g
0.19 gvs0.072 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
0.5%0.086g
0.14 gvs0.086 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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15%19.5g
Carbohydrate
13.8%18g
19.5 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g
Fructose
NA
≤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]
2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g
Glucose
NA
1.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
NA
0.29 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.65g
Fiber
19.4%7.37g
7.65 gvs7.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.3g
Protein
12.3%6.87g
8.3 gvs6.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

10%91μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
91 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
18.6%0.22mg
Thiamine
0.21 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
4.9%0.064mg
Riboflavin
0.34 mgvs0.064 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg
Vitamin B3
2.7%0.43mg
Niacin, nicotinic acid, niacinamide
1.88 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg
Vitamin B5
4.47%0.22mg
Pantothenic acid
1.7 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg
Vitamin B6
7.1%0.092mg
Pyridoxine
0.51 mgvs0.092 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46.3%185μg
Vitamin B9
45%180μg
Folates and Folic Acid
185 μgvs180 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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292%262mg
Vitamin C
0%0mg
Ascorbic acid
262 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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15.3%2.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg
Vitamin K
NA
Phytomenadione or phylloquinone
299 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%138mg
Calcium
3.8%38mg
138 mgvs38 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
26.3%0.24mg
0.14 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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27%2.15mg
Iron
18.7%1.5mg
2.15 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg
Magnesium
11%46.6mg
61.8 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
12%0.27mg
0.62 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27.7%194mg
Phosphorus
16%111mg
194 mgvs111 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg
Potassium
11.7%398mg
929 mgvs398 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg
Selenium
6.9%3.8μg
7.35 μgvs3.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.47%97mg
Sodium
0.12%1.8mg
97 mgvs1.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
9.85%1.1mg
1.2 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%263g
Water
0.1%3.7g
263 gvs3.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Broccoli vs Cranberry Beans:
Comparing minerals per 100 calories for Broccoli vs Cranberry Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: