Comparing Nutrients in 1 kilogram Broccoli Raab VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Energy	7.6% 220kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	306% 398g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	106% 77g	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	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	118% 45g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	146% 1310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	56% 0.73mg	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	203% 810μg	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	224% 202mg	0% 0mg	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	108% 16mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Calcium	108% 1080mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	150% 1.35mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	339% 7.8mg	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	104% 730mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	25% 926g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Oat Bran Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Oat Bran Bread:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 3.7 times more Vitamin E and 186.7 times more Vitamin K than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Oat Bran Bread provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Oat Bran Bread:

• 1 kilogram of Broccoli Raab has 1.7 times more Calcium, 1.3 times more Potassium and 2.1 times more Water than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3.2 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 30 times more Selenium and 10.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Oat Bran Bread contain similar levels of 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 1.8 times more Omega 3 than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 10.7 times more Energy, 9 times more Fat, 8.4 times more Saturated Fat, 54.8 times more Omega 6, 14 times more Carbohydrate, 20.3 times more Sugars, 1.7 times more Fiber and 3.3 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6