Comparing Nutrients in 14 ounces Broccoli Raab VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Custard-apple	6%	5%	89%

Macro Nutrients

	Broccoli Raab	Custard-apple	Recommended Dietary Allowance
Energy	3% 87.3kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	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	77% 100g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	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	25% 9.53g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Custard-apple	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	67.5% 0.88mg	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	NA	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	84.7% 76.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Custard-apple	Recommended Dietary Allowance
Calcium	43% 429mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	NA	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	35.2% 2.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	NA	11mg per day for Men 19-50 years
Water	9.93% 367g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Custard-apple per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Custard-apple:

• 14 ounces of Broccoli Raab have 65.5 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Custard-apple provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Custard-apple:

• 14 ounces of Broccoli Raab have 3.6 times more Calcium, 3 times more Iron, 1.2 times more Magnesium, 3.5 times more Phosphorus, 8.3 times more Sodium and 1.3 times more Water than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.9 times more Potassium than Raw Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.9 times more Protein than Custard-apple.
• While 14 oz of Raw Custard-apple contain 4.6 times more Energy and 8.8 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Custard-apple offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy