Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Burdock Root	9%	1%	90%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Energy	3.9% 113kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	73.8% 96g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	22.2% 16g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	31% 17.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Burdock Root	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	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	97% 1.27mg	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	22.7% 91μg	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	13% 11.8mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Calcium	53.5% 535mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	45% 0.4mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	53.2% 1.22mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Burdock Root per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Burdock Root:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 6.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9, 14.2 times more Vitamin C, 5.5 times more Vitamin E and 128 times more Vitamin K than Boiled Burdock Root.
• While 1 lb of Boiled and Drained Burdock Root contains 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• 1 pound of Boiled Burdock Root have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Burdock Root:

• 1 pound of Cooked Broccoli Raab has 2.4 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.4 times more Selenium, 14 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Boiled Burdock Root.
• While 1 lb of Boiled and Drained Burdock Root contains 1.4 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Burdock Root contain similar levels of Copper, Phosphorus and Potassium per one pound.
• 1 pound of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 100.5 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Boiled Burdock Root.
• While 1 lb of Boiled and Drained Burdock Root contains 3.5 times more Energy, 6.8 times more Carbohydrate and 5.7 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Boiled Burdock Root provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root provide inadequate amounts of Omega 6 in one pound.