Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Vinespinach	31%	11%	58%

Macro Nutrients

	Cooked Broccoli Raab	Vinespinach	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.1% 3g	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	26% 34g	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	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Vinespinach	Recommended Dietary Allowance
Vitamin A	252% 2270μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	185% 2.4mg	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	350% 1400μg	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	1133% 1020mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	118% 1180mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	119% 1.07mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	320% 7.35mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Vinespinach per 1 kg

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

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

• 1 kilogram of Cooked Broccoli Raab has 3.4 times more Vitamin B1, 4 times more Vitamin B3 and 8.5 times more Vitamin B5 than Vinespinach.
• While 1 kg of Raw Vinespinach contains 1.8 times more Vitamin A, 2 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Vinespinach provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Vinespinach have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Broccoli Raab has 1.6 times more Phosphorus, 1.6 times more Selenium, 2.3 times more Sodium and 1.3 times more Zinc than Vinespinach.
• While 1 kg of Raw Vinespinach contains 1.4 times more Copper, 2.4 times more Magnesium, 1.9 times more Manganese and 1.5 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Vinespinach contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 2.1 times more Protein than Vinespinach.
• Both Cooked Broccoli Raab and Vinespinach offer comparable quantities of Carbohydrate per one kilogram.
• Both Cooked Broccoli Raab as well as Raw Vinespinach provide inadequate amounts of Energy in one kilogram.