Comparing Nutrients in 1 pound Avocados VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Avocados	Broccoli Raab	Recommended Dietary Allowance
Energy	25% 726kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.13% 3g	2.38% 1.72g	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	0.75% 0.54g	1.06% 0.77g	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	% 1.68g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.5g	g per day for Men 19-50 years
Fiber	80% 30.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	16% 9.07g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	59.7% 0.78mg	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	92% 367μg	94% 376μg	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	50.4% 45.4mg	102% 92mg	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	62.6% 9.4mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	31% 2.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	78% 1.8mg	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	33.7% 236mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.98% 332g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Avocados versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Avocados vs Broccoli Raab:

• 1 pound of Avocados has 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18.7 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin C and 10.7 times more Vitamin K than Raw Avocados.
• Both Avocados and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Avocados vs Broccoli Raab:

• 1 pound of Avocados has 4.5 times more Copper, 1.3 times more Magnesium and 2.5 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9 times more Calcium, 3.9 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 4.7 times more Sodium and 1.3 times more Water than Raw Avocados.
• Both Avocados and Broccoli Raab contain similar levels of Zinc per one pound.
• 1 pound of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Avocados has 7.3 times more Energy, 29.9 times more Fat, 25.6 times more Saturated Fat, 57.7 times more Omega 6, 3 times more Carbohydrate and 2.5 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.5 times more Omega 3 and 1.6 times more Protein than Raw Avocados.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6