Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Burdock Root	8%	2%	90%

Macro Nutrients

	Cooked Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Energy	3.9% 113kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.35% 0.11g	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	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	18% 13g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	83.7% 1.1mg	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	80.5% 322μg	26% 104μg	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	15% 13.6mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Calcium	53.5% 535mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	39% 0.35mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	45.8% 1.05mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of 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 Burdock Root:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 16.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 12.3 times more Vitamin C, 6.7 times more Vitamin E and 160 times more Vitamin K than Burdock Root.
• Both Cooked Broccoli Raab and Burdock Root provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Burdock Root have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 2.9 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium, 11.2 times more Sodium and 1.6 times more Zinc than Burdock Root.
• While 1 lb of Raw Burdock Root contains 1.4 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Burdock Root contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of 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 and 2.5 times more Protein than Burdock Root.
• While 1 lb of Raw Burdock Root contains 2.9 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Burdock Root offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Burdock Root provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Burdock Root provide inadequate amounts of Omega 6 in one pound.