Comparing Nutrients in 1 kilogram Seasoned Dry Bread Crumbs VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	132% 3830kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	24% 31g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	27.3% 20g	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	% 17g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	129% 49g	73.7% 28g	38g per day for Men 19-50 years
Protein	252% 141g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11% 100μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	801% 9.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	298% 1190μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	411% 370mg	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	17.3% 2.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	182% 1820mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	615% 49.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	428% 9.84mg	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	253% 1770mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	449% 247μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1400% 21000mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Seasoned Dry Bread Crumbs 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 Seasoned Dry Bread Crumbs vs Cooked Broccoli Raab:

• 1 kilogram of Seasoned Dry Bread Crumbs has 5.7 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 22.7 times more Vitamin A, 1.3 times more Vitamin B6, 13.7 times more Vitamin C, 9.7 times more Vitamin E and 5.6 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• 1 kilogram of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Seasoned Dry Bread Crumbs vs Cooked Broccoli Raab:

• 1 kilogram of Seasoned Dry Bread Crumbs has 1.5 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 19 times more Selenium, 37.5 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Potassium and 14.4 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seasoned Dry Bread Crumbs has 15.3 times more Energy, 10.5 times more Fat, 15.6 times more Saturated Fat, 67.2 times more Omega 6, 22 times more Carbohydrate, 9.3 times more Sugars, 8.3 times more Fructose, 1.8 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• Both Seasoned Dry Bread Crumbs and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6