Comparing Nutrients in 1 pound Broccoli Raab VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Protein Bread	20%	8%	72%

Macro Nutrients

	Broccoli Raab	Protein Bread	Recommended Dietary Allowance
Energy	3.44% 100kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	153% 199g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	9% 6.53g	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	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Protein Bread	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	24.8% 0.32mg	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	132% 526μg	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	102% 92mg	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	49% 7.35mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Protein Bread	Recommended Dietary Allowance
Calcium	49% 490mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	210% 1.9mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	290% 6.68mg	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	120% 839mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	122% 1833mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	11.3% 420g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Protein Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Protein Bread:

• 1 pound of Broccoli Raab has more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 172.3 times more Vitamin K than Protein Bread.
• While 1 lb of Protein Bread contains 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Protein Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Protein Bread:

• 1 pound of Broccoli Raab has 2.3 times more Water than Protein Bread.
• While 1 lb of Protein Bread contains 9.9 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 32.9 times more Selenium, 12.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Protein Bread contain similar levels of Calcium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 3.2 times more Omega 3 than Protein Bread.
• While 1 lb of Protein Bread contains 11.1 times more Energy, 4.5 times more Fat, 32.8 times more Omega 6, 15.4 times more Carbohydrate and 3.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Protein Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6