Comparing Nutrients in 1 kilogram Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Salt	0%	0%	0%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0% 0kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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

	Salt	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	24% 240mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	41.3% 3.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	2.35% 80mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	25839% 387580mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Salt VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Salt 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 Salt vs Cooked Broccoli Raab:

• 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, more Vitamin E and more Vitamin K than Table Salt.
• 1 kilogram of Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Table Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Salt vs Cooked Broccoli Raab:

• 1 kilogram of Salt has 692.1 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.9 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 27 times more Magnesium, 3.8 times more Manganese, more Phosphorus, 42.9 times more Potassium, 13 times more Selenium, 5.4 times more Zinc and 457.1 times more Water than Table Salt.
• 1 kilogram of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Broccoli Raab contains more Omega 3, more Carbohydrate, more Fiber and more Protein than Table Salt.
• 1 kilogram of Salt provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Table Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.