Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Seasoned Dry Bread Crumbs: 26g

Seasoned Grated Dry Bread Crumbs have 15.3 times more energy per unit of mass than Cooked Broccoli Raab, which is high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	1.48% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	3.52% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.09% 0.26mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	13.8% 18g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2.07% 1.5g	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	1.32% 0.96g	0.71% 0.52g	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	% 0.92g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	3.37% 1.28g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	101% 908μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.34% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	3.43% 0.045mg	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	71% 284μg	7.77% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.8% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	164% 148mg	0.78% 0.7mg	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	67.5% 10mg	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	47% 472mg	4.75% 47.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	7.08% 0.064mg	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	63.5% 5.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	11% 0.26mg	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	47% 328mg	6.6% 46.2mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	1.77% 60.3mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	36.6% 548mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.045% 1.66g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Seasoned Dry Bread Crumbs ?

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 100 calories of Cooked Broccoli Raab have 347.8 times more Vitamin A, 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 11 times more Vitamin B5, 19.7 times more Vitamin B6, 9.1 times more Vitamin B9, 209.9 times more Vitamin C, 149.1 times more Vitamin E and 85.3 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 100 kcal of Seasoned Grated Dry Bread Crumbs contain more Vitamin B12 than Cooked Broccoli Raab.
• 100 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 100 calories of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 100 calories of Cooked Broccoli Raab have 9.9 times more Calcium, 4.7 times more Copper, 4 times more Iron, 9 times more Magnesium, 5.9 times more Manganese, 7.1 times more Phosphorus, 22.7 times more Potassium, 5.8 times more Zinc and 220.5 times more Water than Seasoned Dry Bread Crumbs .
• While 100 kcal of Seasoned Grated Dry Bread Crumbs contain 2.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seasoned Dry Bread Crumbs contain similar levels of Selenium per 100 calories.
• 100 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 1.5 times more Fat, 14.3 times more Omega 3, 1.7 times more Sugars, 8.8 times more Fiber and 4.2 times more Protein than Seasoned Dry Bread Crumbs .
• While 100 kcal of Seasoned Grated Dry Bread Crumbs contain 4.4 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6