Comparing Nutrients in 1 pound Broccoli Raab VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	3.44% 100kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	28.6% 4.87g	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	181% 235g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	2.5% 1.8g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rolls, pumpernickel	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	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	35% 0.45mg	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	98% 390μg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	49% 490mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	145% 1.3mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	376% 8.66mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.3% 420g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rolls, pumpernickel per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Rolls, pumpernickel:

• 1 pound of Broccoli Raab has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 149.3 times more Vitamin K than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Rolls, pumpernickel:

• 1 pound of Broccoli Raab has 1.6 times more Calcium and 2.9 times more Water than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 6.8 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 27.8 times more Selenium, 14.9 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel contain similar levels of Potassium 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 1.7 times more Omega 3 than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 12.5 times more Energy, 5.7 times more Fat, 37 times more Omega 6, 18.2 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6