Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	164% 214g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	97% 36.7g	38g per day for Men 19-50 years
Protein	31% 17.4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	33% 1.66mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	53.5% 535mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	155% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	434% 10mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toasted Multi-grain Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Toasted Multi-grain Bread:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.2 times more Vitamin B5, 370 times more Vitamin C, 6.3 times more Vitamin E and 170.7 times more Vitamin K than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Toasted Multi-grain Bread:

• 1 pound of Cooked Broccoli Raab has 1.4 times more Potassium and 2.9 times more Water than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 4.1 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium, 5.8 times more Manganese, 3 times more Phosphorus, 27.5 times more Selenium, 7.4 times more Sodium and 3.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Multi-grain Bread with Whole-grain contains 11.5 times more Energy, 8.8 times more Fat, 10.7 times more Saturated Fat, 58.5 times more Omega 6, 15.1 times more Carbohydrate, 11.2 times more Sugars, 11.1 times more Fructose, 2.9 times more Fiber and 3.8 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6