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

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Light Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	123% 3570kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	590% 767g	24% 31g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	1.24% 0.9g	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	% 1.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 1.5g	g per day for Men 19-50 years
Fiber	211% 80g	73.7% 28g	38g per day for Men 19-50 years
Protein	175% 98g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	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	276% 3.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.65mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	57.5% 230μg	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	55.3% 8.3mg	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

	Light Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	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	114% 9.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	505% 11.6mg	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	186% 1300mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	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	121% 13.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.1% 114g	24.7% 914g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Light Rye Flour has 2 times more Vitamin B1 and 1.5 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 43.4 times more Vitamin K than Light Rye Flour.
• Both Light Rye Flour and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Light Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Light 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 Light Rye Flour vs Cooked Broccoli Raab:

• 1 kilogram of Light Rye Flour has 2.8 times more Copper, 3.1 times more Manganese, 1.6 times more Phosphorus, 13.5 times more Selenium and 2.5 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.1 times more Calcium, 1.4 times more Iron, 1.5 times more Potassium, 28 times more Sodium and 8 times more Water than Light Rye Flour.
• Both Light Rye Flour and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Light Rye Flour has 14.3 times more Energy, 16.2 times more Omega 6, 24.6 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.4 times more Omega 3 than Light Rye Flour.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6