Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Cooked Broccoli Raab	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	16.6% 2.8g	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	156% 203g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	31.6% 23g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	27% 15.2g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toasted Commercially Prepared Whole-wheat 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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	72.4% 0.94mg	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	51.6% 206μg	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% 0mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	47% 468mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	295% 2.66mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	439% 10mg	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	172% 1203mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toasted Commercially Prepared Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 28.4 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Cooked Broccoli Raab have 3.8 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 8.9 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 40.5 times more Selenium, 10.1 times more Sodium and 4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 6.5 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 12.2 times more Energy, 7.8 times more Fat, 10.4 times more Saturated Fat, 22.9 times more Omega 6, 16.4 times more Carbohydrate, 9.3 times more Sugars, 2.7 times more Fiber and 4.2 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3