Comparing Nutrients in 1 pound Seasoned Dry Bread Crumbs VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	60% 1737kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	11% 14g	130g per day for Men 19-50 years
Sugars	36% 26g	3.88% 2.8g	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	12.4% 9g	1.5% 1.1g	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	% 7.8g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	114% 64g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	76.8% 1mg	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	135% 540μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	186% 168mg	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	7.86% 1.18mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	82.6% 826mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	37.8% 0.34mg	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	279% 22.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	75% 1.72mg	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	115% 803mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	635% 9525mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Seasoned Dry Bread Crumbs vs Cooked Broccoli Raab:

• 1 pound of Seasoned Dry Bread Crumbs has 5.7 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 22.7 times more Vitamin A, 1.3 times more Vitamin B6, 13.7 times more Vitamin C, 9.7 times more Vitamin E and 5.6 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• 1 pound of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Seasoned Dry Bread Crumbs vs Cooked Broccoli Raab:

• 1 pound of Seasoned Dry Bread Crumbs has 1.5 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 19 times more Selenium, 37.5 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Potassium and 14.4 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seasoned Dry Bread Crumbs has 15.3 times more Energy, 10.5 times more Fat, 15.6 times more Saturated Fat, 67.2 times more Omega 6, 22 times more Carbohydrate, 9.3 times more Sugars, 8.3 times more Fructose, 1.8 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• Both Seasoned Dry Bread Crumbs and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6