Comparing Nutrients in 1 kilogram Broccoli Raab VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Broccoli Raab	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	7.6% 220kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	91% 29g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	170% 29g	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	258% 335g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	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	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie, blueberry, prepared from recipe	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	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	26% 0.34mg	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	57.5% 230μg	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	7.78% 7mg	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	NA	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	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	108% 1080mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	74.4% 0.67mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	130% 3mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 926g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 2.6 times more Vitamin B5, 5 times more Vitamin B6, 3.6 times more Vitamin B9 and 28.9 times more Vitamin C than Pie, blueberry, prepared from recipe.
• Both Broccoli Raab and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Broccoli Raab has 15.4 times more Calcium, 1.7 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 3.9 times more Potassium, 3.9 times more Zinc and 1.8 times more Water than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.6 times more Copper, 7.4 times more Selenium and 5.6 times more Sodium than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, blueberry, prepared from recipe contains 11.1 times more Energy, 24.3 times more Fat, 35.1 times more Saturated Fat, 99.7 times more Omega 6 and 11.8 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pie, blueberry, prepared from recipe offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6