Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Butterbur

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Butterbur	10%	2%	88%

Macro Nutrients

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27.8% 36g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Vitamin A	252% 2270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	74% 0.96mg	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	25% 100μg	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	411% 370mg	350% 315mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Calcium	118% 1180mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	114% 1.03mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	119% 2.74mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	193% 6550mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Butterbur per 1 kg

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

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

• 1 kilogram of Cooked Broccoli Raab has 75.7 times more Vitamin A, 8.5 times more Vitamin B1, 7 times more Vitamin B2, 10.1 times more Vitamin B3, 14 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.1 times more Vitamin B9 than Butterbur.
• Both Cooked Broccoli Raab and Butterbur provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Butterbur have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Broccoli Raab has 12.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Selenium, 8 times more Sodium and 3.4 times more Zinc than Butterbur.
• While 1 kg of Raw Butterbur contains 1.4 times more Copper and 1.9 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Butterbur contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Butterbur lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 9.8 times more Protein than Butterbur.
• Both Cooked Broccoli Raab and Butterbur offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Butterbur provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Butterbur provide inadequate amounts of Energy in one kilogram.