Comparing Nutrients in 1 pound Broccoli Raab VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	3.44% 100kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	23% 3.9g	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	268% 348g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	30.5% 22g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	66% 594μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	108% 17.2mg	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	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	49% 490mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.8% 0.33mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	NA	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tart, breakfast, low fat per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Tart, breakfast, low fat:

• 1 pound of Broccoli Raab has 5.3 times more Vitamin C, 3.1 times more Vitamin E and 560 times more Vitamin K than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 2.2 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Tart, breakfast, low fat provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Raw Broccoli Raab as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Tart, breakfast, low fat:

• 1 pound of Broccoli Raab has 2.5 times more Calcium, 3 times more Potassium, 2.8 times more Zinc and 7.7 times more Water than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 12.9 times more Selenium and 10.9 times more Sodium than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 8.2 times more Omega 3 and 1.8 times more Fiber than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 16.9 times more Energy, 12.2 times more Fat, 16.8 times more Saturated Fat, 29.5 times more Omega 6, 26.9 times more Carbohydrate, 12.8 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Tart, breakfast, low fat provide inadequate amounts of Omega 3