Comparing Nutrients in 1 pound Broccoli Raab VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.44% 100kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	239% 311g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	36% 26g	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	1.06% 0.77g	12.4% 9g	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	% 0.45g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	66% 594μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	59.7% 0.78mg	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	94% 376μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	13.6% 12.2mg	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	49% 7.35mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	49% 490mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	123% 1.1mg	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	121% 9.7mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	194% 4.46mg	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	47.3% 331mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seasoned Dry Bread Crumbs per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 1 pound of Broccoli Raab has 13.1 times more Vitamin A, 7.5 times more Vitamin C, 6.2 times more Vitamin E and 4.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 5.9 times more Vitamin B1, 3.2 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 1 pound of Broccoli Raab has 14.6 times more Water than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 1.7 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 24.7 times more Selenium, 63.6 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs contain similar levels of Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Seasoned Grated Dry Bread Crumbs contains 17.4 times more Energy, 11.2 times more Fat, 16.8 times more Saturated Fat, 71.9 times more Omega 6, 24 times more Carbohydrate, 15.1 times more Sugars, 11.6 times more Fructose, 1.8 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6