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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Broccoli Raab	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3% 87.3kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	135% 176g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	26% 19g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	101% 38.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	13% 0.17mg	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	82.4% 329μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	2.2% 2mg	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	43% 6.43mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	43% 429mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	146% 1.3mg	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	106% 8.5mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	67.5% 1.55mg	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	41.4% 290mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Broccoli Raab have more Vitamin A, 4.1 times more Vitamin B6, 40.4 times more Vitamin C, 8.5 times more Vitamin E and 373.3 times more Vitamin K than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and White Reduced-calorie Bread provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as White Reduced-calorie Bread have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Broccoli Raab have 2.6 times more Potassium and 2.2 times more Water than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 7.9 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 21.7 times more Selenium, 14.5 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and White Reduced-calorie Bread contain similar levels of Calcium, Magnesium and Manganese per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 6.8 times more Omega 3 than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 9.4 times more Energy, 5.1 times more Fat, 18.3 times more Omega 6, 15.5 times more Carbohydrate, 12.5 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3