Comparing Nutrients in 14 ounces Broccoli Raab VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Broccoli Raab	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	3% 87.3kcal	35% 1012kcal	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	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	25.4% 4.3g	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	142% 185g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	51% 37g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rolls, hamburger, whole grain white, calcium-fortified	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	31.8% 0.41mg	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	139% 556μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	43% 429mg	92% 925mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	79% 0.71mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	160% 3.68mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	135% 2032mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	9.93% 367g	4.15% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rolls, hamburger, whole grain white, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 44.8 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Broccoli Raab.
• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Broccoli Raab have 2.4 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 2.2 times more Calcium, 4.3 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 2.1 times more Phosphorus, 14 times more Selenium, 15.5 times more Sodium and 2.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Iron and Potassium 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 Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 11.6 times more Energy, 7.1 times more Fat, 14 times more Saturated Fat, 37.4 times more Omega 6, 16.3 times more Carbohydrate, 24.5 times more Sugars and 2.9 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6