Comparing Nutrients in 1 kilogram Palm Oil VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Palm Oil	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	305% 8840kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1541% 493g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	125% 2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	535% 91g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	24% 31g	130g per day for Men 19-50 years
Sugars	0% 0g	8.55% 6.2g	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	NA	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	0% 0g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	169% 2.2mg	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	0% 0μg	178% 710μg	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	0% 0mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1063% 159mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	83.3% 0.75mg	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	1.25% 0.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	0% 0mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0% 0g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Palm Oil VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Palm Oil vs Cooked Broccoli Raab:

• 1 kilogram of Palm Oil has 6.3 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 32 times more Vitamin K than Palm Oil.
• 1 kilogram of Palm Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Palm Oil as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Palm Oil vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Calcium, more Copper, 127 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Palm Oil.
• 1 kilogram of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Palm Oil has 35.4 times more Energy, 192.3 times more Fat, 553.9 times more Saturated Fat and 293.5 times more Omega 6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Carbohydrate, more Fiber and more Protein than Palm Oil.
• Both Palm Oil and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6