Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	141% 184g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	143% 54.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Rye Reduced-calorie 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	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	27% 0.35mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	2% 1.8mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	53.5% 535mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	89.3% 2.05mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	5.64% 209g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Rye Reduced-calorie Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Rye Reduced-calorie Bread:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.2 times more Vitamin B9, 92.5 times more Vitamin C, 9 times more Vitamin E and 426.7 times more Vitamin K than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cooked Broccoli Raab.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Rye Reduced-calorie Bread:

• 1 pound of Cooked Broccoli Raab has 1.6 times more Calcium, 1.2 times more Magnesium, 3.5 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 1.8 times more Copper, 2.4 times more Iron, 21.5 times more Selenium and 9.2 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Rye Reduced-calorie Bread contain similar levels of Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 4.9 times more Omega 3 than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 8.1 times more Energy, 5.6 times more Fat, 22.9 times more Omega 6, 13 times more Carbohydrate, 3.7 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6