Comparing Nutrients in 1 kilogram Acerola VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Acerola	5%	8%	87%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Acerola	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11% 320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	NA	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	29% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	7.14% 4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Acerola	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	169% 2.2mg	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	35% 140μg	178% 710μg	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	18640% 16776mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12% 120mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	83.3% 0.75mg	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	25% 2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	15.7% 110mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Acerola VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Acerola versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acerola vs Cooked Broccoli Raab:

• 1 kilogram of Acerola has 45.3 times more Vitamin C than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6 times more Vitamin A, 8.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 24.4 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Acerola.
• 1 kilogram of Acerola have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Raw Acerola as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acerola vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 9.8 times more Calcium, 6.4 times more Iron, 1.5 times more Magnesium, 7.5 times more Phosphorus, 2.3 times more Potassium, 2.2 times more Selenium, 8 times more Sodium and 5.4 times more Zinc than Raw Acerola.
• Both Acerola and Cooked Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Acerola lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acerola has 2.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.6 times more Omega 3, 2.5 times more Fiber and 9.6 times more Protein than Raw Acerola.
• 1 kilogram of Acerola provide inadequate amounts of Protein
• Both Raw Acerola as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.