Comparing Nutrients in 1 pound Broccoli Raab VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Broccoli Raab	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	3.44% 100kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	18.4% 3.13g	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	253% 329g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	NA	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	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	66% 594μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	224% 2.9mg	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	120% 481μg	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	148% 133mg	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	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	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	49% 490mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	270% 2.43mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	43.4% 1mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	133% 4527mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Ginkgo Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Dried Ginkgo Nuts:

• 1 pound of Broccoli Raab has 2.4 times more Vitamin A than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 9.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Dried Ginkgo Nuts:

• 1 pound of Broccoli Raab has 5.4 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese, 2.5 times more Sodium and 7.5 times more Water than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 12.8 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus and 5.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Ginkgo Nuts contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 7.6 times more Omega 3 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 15.8 times more Energy, 4.1 times more Fat, 23.8 times more Omega 6, 25.4 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3