Comparing Nutrients in 1 pound Broccoli Raab VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Broccoli Raab	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	3.44% 100kcal	50% 1451kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	184% 240g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	52.3% 38g	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	30.7% 22.2g	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	% 15.7g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	49% 490mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.7% 0.18mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	34.3% 0.79mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	160% 2395mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 420g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of White Gluten-Free Bread made with potato extract, rice starch, and rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Both Raw Broccoli Raab and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Broccoli Raab vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• 1 pound of Broccoli Raab has 4.5 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 3 times more Zinc and 2.9 times more Water than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 1 lb of White gluten-free Bread made with potato extract, rice starch, and rice flour contains 16 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and White Gluten-Free Bread made with potato extract, rice starch, and rice flour contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of White gluten-free Bread made with potato extract, rice starch, and rice flour contains 14.5 times more Energy, 21.8 times more Fat, 3.1 times more Omega 3, 56 times more Omega 6, 18.5 times more Carbohydrate, 22 times more Sugars, 28.8 times more Fructose and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and White Gluten-Free Bread made with potato extract, rice starch, and rice flour offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6