Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Cooked Broccoli Raab	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	130% 169g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	20.3% 14.7g	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	1.3% 0.95g	8.87% 6.43g	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	% 0.91g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	116% 44g	38g per day for Men 19-50 years
Protein	27% 15.2g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	18.3% 0.24mg	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	70.4% 282μg	90% 361μg	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	163% 147mg	0.44% 0.4mg	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% 10mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	47% 468mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	75.4% 0.68mg	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% 5.04mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	209% 4.8mg	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	46.5% 325mg	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.8% 363g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Wheat Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Wheat Reduced-calorie Bread:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 3.7 times more Vitamin B6, 370 times more Vitamin C, 10.5 times more Vitamin E and 1280 times more Vitamin K than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Wheat Reduced-calorie Bread:

• 14 ounces of Cooked Broccoli Raab have 2.3 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 23.4 times more Selenium, 5.9 times more Sodium and 2.5 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 2.3 times more Omega 3 than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 8.7 times more Energy, 5.6 times more Fat, 9.4 times more Saturated Fat, 35.5 times more Omega 6, 13.6 times more Carbohydrate, 6 times more Sugars, 6.8 times more Fructose, 4 times more Fiber and 3.5 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6