Comparing Nutrients in 1 kilogram Broccoli Raab VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Broccoli Raab	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	7.6% 220kcal	100% 2910kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	58.2% 56.5g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	388% 504g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	49% 35.5g	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	2.34% 1.7g	11.7% 8.5g	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	% 1g	% 6.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	58% 22g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	650% 7.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	73% 0.95mg	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	208% 830μg	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	108% 1080mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	143% 1.3mg	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	268% 21.4mg	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	223% 5.14mg	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	104% 730mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	25% 926g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Refrigerated Naan Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Refrigerated Naan Bread:

• 1 kilogram of Broccoli Raab has 1.8 times more Vitamin B6 and 2.1 times more Vitamin E than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 4.8 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Refrigerated Naan Bread provide similar amounts of Vitamin B9 per one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Refrigerated Naan Bread:

• 1 kilogram of Broccoli Raab has 1.3 times more Calcium, 1.6 times more Potassium and 2.8 times more Water than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 3.1 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 27.9 times more Selenium and 14.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Refrigerated Naan Bread contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 1.2 times more Fiber than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 13.2 times more Energy, 11.5 times more Fat, 16.8 times more Saturated Fat, 1.5 times more Omega 3, 62.3 times more Omega 6, 17.7 times more Carbohydrate, 9.3 times more Sugars and 3 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6