Comparing Nutrients in 1 pound Broccoli Raab VS Miso

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Miso	25%	26%	49%

Macro Nutrients

	Broccoli Raab	Miso	Recommended Dietary Allowance
Energy	3.44% 100kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	66% 11.2g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	38.8% 28g	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	37.5% 27.2g	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	% 0g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Miso	Recommended Dietary Allowance
Vitamin A	66% 594μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	69.4% 0.9mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Miso	Recommended Dietary Allowance
Calcium	49% 490mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	212% 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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	169% 3.9mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Miso per 1 lb

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

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

• 1 pound of Broccoli Raab has 32.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 7.6 times more Vitamin K than Miso.
• While 1 lb of Miso contains 1.8 times more Vitamin B2 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Miso provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Miso have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Miso:

• 1 pound of Broccoli Raab has 1.9 times more Calcium and 2.2 times more Water than Miso.
• While 1 lb of Miso contains 10 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 7 times more Selenium, 113 times more Sodium and 3.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Miso contain similar levels of Iron and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Miso contains 9 times more Energy, 12.3 times more Fat, 12.3 times more Saturated Fat, 2.1 times more Omega 3, 85.5 times more Omega 6, 8.9 times more Carbohydrate, 16.3 times more Sugars, 35.3 times more Fructose, 2 times more Fiber and 4 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6