Comparing Nutrients in 1 pound Broccoli Raab VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Broccoli Raab	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	3.44% 100kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	38% 6.46g	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	172% 224g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	49% 490mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Bread, white, commercially prepared (includes soft bread crumbs) per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Broccoli Raab has more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 7.4 times more Vitamin E and 1120 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Broccoli Raab has 1.6 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 1.3 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 22 times more Selenium and 14.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 12.1 times more Energy, 6.8 times more Fat, 8.4 times more Saturated Fat, 49.1 times more Omega 6, 17.3 times more Carbohydrate, 14.9 times more Sugars, 14.3 times more Fructose and 2.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6