Comparing Nutrients in 1 kilogram Broccoli VS Rye

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rye	12%	4%	84%

Macro Nutrients

	Broccoli	Rye	Recommended Dietary Allowance
Energy	11.7% 340kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	584% 759g	130g per day for Men 19-50 years
Sugars	23.4% 17g	13.5% 9.8g	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	9.38% 6.8g	1.5% 1.1g	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	% 4.9g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1g	% 7.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	397% 151g	38g per day for Men 19-50 years
Protein	50.4% 28g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rye	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	226% 2.94mg	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	158% 630μg	95% 380μg	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	991% 892mg	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	52% 7.8mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rye	Recommended Dietary Allowance
Calcium	47% 470mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	408% 3.67mg	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	91% 7.3mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1120% 25.8mg	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	94% 660mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	24% 893g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Rye:

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Rye grain.
• While Rye grain contains 4.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Rye grain have similar amounts of Vitamin E per 1 kg.
• Both Raw Broccoli as well as Rye grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Rye:

• Raw Broccoli has 2 times more Calcium, 16.5 times more Sodium and 8.4 times more Water than Rye grain.
• While Rye grain contains 7.5 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 12.3 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 5.6 times more Selenium and 6.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.7 times more Sugars than Rye grain.
• While Rye grain contains 9.9 times more Energy, 4.4 times more Fat, 1.7 times more Omega 3, 13.4 times more Omega 6, 11.4 times more Carbohydrate, 5.8 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rye grain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.