Comparing Nutrients in 1 kilogram Dark Rye Flour VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	112% 3250kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	528% 686g	24% 31g	130g per day for Men 19-50 years
Sugars	32% 23g	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	3.17% 2.3g	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	% 2.2g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.5g	g per day for Men 19-50 years
Fiber	626% 238g	73.7% 28g	38g per day for Men 19-50 years
Protein	284% 159g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	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	82.5% 330μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	182% 27.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	37% 370mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	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	621% 49.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	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	713% 4990mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.9% 108g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Rye Flour 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 Dark Rye Flour vs Cooked Broccoli Raab:

• 1 kilogram of Dark Rye Flour has 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Cooked Broccoli Raab provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Cooked Broccoli Raab:

• 1 kilogram of Dark Rye Flour has 7.5 times more Copper, 3.9 times more Iron, 5.9 times more Magnesium, 16 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, 13.8 times more Selenium and 9.3 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.2 times more Calcium, 28 times more Sodium and 8.5 times more Water than Dark Rye Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 13 times more Energy, 4.3 times more Fat, 29 times more Omega 6, 22 times more Carbohydrate, 3.7 times more Sugars, 8.5 times more Fiber and 4.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Omega 3 than Dark Rye Flour.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6