Comparing Nutrients in 1 pound Broccoli Raab VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Ground Mace	5%	56%	39%

Macro Nutrients

	Broccoli Raab	Ground Mace	Recommended Dietary Allowance
Energy	3.44% 100kcal	74.3% 2155kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	135% 43g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	115% 19.5g	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	176% 229g	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	241% 92g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	54.4% 30.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Ground Mace	Recommended Dietary Allowance
Vitamin A	66% 594μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	56% 0.73mg	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	86% 345μg	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	106% 95mg	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	Ground Mace	Recommended Dietary Allowance
Calcium	49% 490mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1243% 11mg	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	788% 63mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	296% 6.8mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Ground Mace per 1 lb

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

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

• 1 pound of Broccoli Raab has 3.3 times more Vitamin A than Ground Mace.
• While 1 lb of Ground Mace Spices contains 1.9 times more Vitamin B1 and 3.5 times more Vitamin B2 than Raw Broccoli Raab.
• Both Broccoli Raab and Ground Mace provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• Both Raw Broccoli Raab as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Ground Mace:

• 1 pound of Broccoli Raab has 11.3 times more Water than Ground Mace.
• While 1 lb of Ground Mace Spices contains 2.3 times more Calcium, 58.7 times more Copper, 6.5 times more Iron, 7.4 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium, 2.7 times more Selenium, 2.4 times more Sodium and 3 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 2.4 times more Omega 3 than Ground Mace.
• While 1 lb of Ground Mace Spices contains 21.6 times more Energy, 66.1 times more Fat, 114.6 times more Saturated Fat, 148.6 times more Omega 6, 17.7 times more Carbohydrate, 7.5 times more Fiber and 2.1 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6