Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Molasses	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Energy	3.9% 113kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	261% 339g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	467% 339g	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	80% 58g	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	% 54g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 133g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	0% 0g	38g per day for Men 19-50 years
Protein	31% 17.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Molasses	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	234% 3.04mg	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	0% 0μg	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% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Calcium	53.5% 535mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	245% 2.2mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	261% 1098mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	302% 6.94mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Molasses per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 4.1 times more Vitamin B1, 70 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 1 lb of Molasses contains 1.8 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Broccoli Raab.
• 1 pound of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Molasses:

• 1 pound of Cooked Broccoli Raab has 2.6 times more Phosphorus, 1.5 times more Sodium, 1.9 times more Zinc and 4.2 times more Water than Molasses.
• While 1 lb of Molasses contains 1.7 times more Calcium, 6.5 times more Copper, 3.7 times more Iron, 9 times more Magnesium, 4 times more Manganese, 4.3 times more Potassium and 13.7 times more Selenium than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3, more Fiber and more Protein than Molasses.
• While 1 lb of Molasses contains 11.6 times more Energy, 24 times more Carbohydrate, 120.5 times more Sugars and 53.3 times more Fructose than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Molasses provide inadequate amounts of Omega 6 in one pound.