Comparing Nutrients in 14 ounces Broccoli Raab VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Broccoli Raab	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3% 87.3kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.12g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	62.7% 24g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	65.6% 0.85mg	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	41.7% 167μg	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	89% 80mg	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	43% 6.43mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	43% 429mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	9.93% 367g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Commercial Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Commercial Whole-wheat Bread:

• 14 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B9, more Vitamin C and 28.7 times more Vitamin K than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Broccoli Raab.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Commercial Whole-wheat Bread:

• 14 ounces of Broccoli Raab have 2.4 times more Water than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Calcium, 5.4 times more Copper, 3.4 times more Magnesium, 5.5 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 25.7 times more Selenium, 13.8 times more Sodium and 2.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Commercial Whole-wheat Bread contain similar levels of Iron 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 1.4 times more Omega 3 than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 11.5 times more Energy, 7.1 times more Fat, 8.7 times more Saturated Fat, 49.9 times more Omega 6, 15 times more Carbohydrate, 11.4 times more Sugars, 13 times more Fructose, 2.2 times more Fiber and 3.9 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6