Comparing Nutrients in 1 pound Broccoli Raab VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Broccoli Raab	Dark Rye Flour	Recommended Dietary Allowance
Energy	3.44% 100kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	24% 4.08g	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	239% 311g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 8.16g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	284% 108g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	66% 594μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	155% 2mg	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	37.4% 150μg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dark Rye Flour	Recommended Dietary Allowance
Calcium	49% 490mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	282% 2.54mg	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	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	1196% 27.5mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dark Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Dark Rye Flour:

• 1 pound of Broccoli Raab has 131 times more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and 38 times more Vitamin K than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 4.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Broccoli Raab.
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Dark Rye Flour:

• 1 pound of Broccoli Raab has 2.9 times more Calcium, 16.5 times more Sodium and 8.6 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 13.3 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 15.3 times more Manganese, 6.8 times more Phosphorus, 3.7 times more Potassium, 18 times more Selenium and 6.5 times more Zinc than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.3 times more Omega 3 than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 14.8 times more Energy, 4.5 times more Fat, 31 times more Omega 6, 24.1 times more Carbohydrate, 6.1 times more Sugars, 8.8 times more Fiber and 5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6