Comparing Nutrients in 1 kilogram Broccoli Raab VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Broccoli Raab	Dried Parsley Spices	Recommended Dietary Allowance
Energy	7.6% 220kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	73.4% 12.5g	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	390% 506g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	100% 72.7g	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	5.8% 4.2g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 41g	g per day for Men 19-50 years
Fiber	71% 27g	703% 267g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	146% 1310μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	692% 9mg	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	450% 1800μg	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	1389% 1250mg	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	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	108% 1080mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	867% 7.8mg	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	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	4265% 98mg	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	623% 4360mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	25% 926g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Parsley Spices per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Dried Parsley Spices:

• 1 kilogram of Broccoli Raab has 1.4 times more Vitamin A than Dried Parsley Spices.
• While 1 kg of Dried Parsley Spices contains 18.5 times more Vitamin B2, 8.1 times more Vitamin B3, 3.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.2 times more Vitamin B9, 6.2 times more Vitamin C, 5.5 times more Vitamin E and 6.1 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Parsley Spices provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Broccoli Raab as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Dried Parsley Spices:

• 1 kilogram of Broccoli Raab has 15.7 times more Water than Dried Parsley Spices.
• While 1 kg of Dried Parsley Spices contains 10.6 times more Calcium, 18.6 times more Copper, 10.3 times more Iron, 18.2 times more Magnesium, 24.8 times more Manganese, 6 times more Phosphorus, 13.7 times more Potassium, 14.1 times more Selenium, 13.7 times more Sodium and 7.1 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Parsley Spices contains 13.3 times more Energy, 11.2 times more Fat, 16.6 times more Saturated Fat, 9.9 times more Omega 3, 43 times more Omega 6, 17.8 times more Carbohydrate, 19.1 times more Sugars, 9.9 times more Fiber and 8.4 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6