Comparing Nutrients in 1 pound Cooked Broccoli Raab VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
California Avocados	4%	77%	19%

Macro Nutrients

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Energy	3.9% 113kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	30% 39g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	1.88% 1.36g	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	1.5% 1.1g	0.5% 0.36g	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	% 1.04g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.27g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	81% 31g	38g per day for Men 19-50 years
Protein	31% 17.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Vitamin A	114% 1030μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	100% 1.3mg	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	80.5% 322μg	101% 404μg	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	186% 168mg	44.4% 40mg	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	76.5% 11.5mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Calcium	53.5% 535mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	85.7% 0.77mg	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	72% 5.76mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	29.4% 0.68mg	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	53% 372mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.87% 328g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS California Avocados per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has 32.4 times more Vitamin A, 2.3 times more Vitamin B1, 4.2 times more Vitamin C, 1.3 times more Vitamin E and 12.2 times more Vitamin K than California Avocados.
• While 1 lb of Raw California Avocados contains 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and California Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of California Avocados have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs California Avocados:

• 1 pound of Cooked Broccoli Raab has 9.1 times more Calcium, 2.1 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Selenium, 7 times more Sodium and 1.3 times more Water than California Avocados.
• While 1 lb of Raw California Avocados contains 2.3 times more Copper, 1.5 times more Potassium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and California Avocados contain similar levels of Magnesium per one pound.
• 1 pound of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 1.6 times more Omega 3 and 2 times more Protein than California Avocados.
• While 1 lb of Raw California Avocados contains 6.7 times more Energy, 29.6 times more Fat, 23.9 times more Saturated Fat, 54 times more Omega 6, 2.8 times more Carbohydrate and 2.4 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6