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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	8.62% 250kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	126% 2g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	527% 685g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	79% 57.4g	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	3.3% 2.4g	27.3% 20g	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	% 2.3g	% 17g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	129% 49g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	252% 2270μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	132% 1.7mg	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	178% 710μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	30% 27mg	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	169% 25.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	118% 1180mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	271% 2.44mg	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	159% 12.7mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	428% 9.84mg	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	117% 820mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	1.7% 63.5g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Cooked Broccoli Raab has 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 Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 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.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Broccoli Raab has 1.5 times more Potassium and 14.4 times more Water than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Seasoned Grated Dry Bread Crumbs contains 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 Cooked Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6