Comparing Nutrients in 1 kilogram Broccoli Raab VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	7.6% 220kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	15.5% 4.95g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	63% 10.7g	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	399% 519g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	5.5% 4g	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	142% 54g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	186% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	77% 1mg	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	215% 860μg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	108% 1080mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	319% 2.87mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	830% 19mg	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	244% 1710mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	328% 4920mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	25% 926g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rolls, pumpernickel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Rolls, pumpernickel:

• 1 kilogram of Broccoli Raab has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 149.3 times more Vitamin K than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Rolls, pumpernickel:

• 1 kilogram of Broccoli Raab has 1.6 times more Calcium and 2.9 times more Water than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 6.8 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 27.8 times more Selenium, 14.9 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel contain similar levels of Potassium 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 1.7 times more Omega 3 than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 12.5 times more Energy, 5.7 times more Fat, 37 times more Omega 6, 18.2 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6