Comparing Nutrients in 1 pound Natto VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Natto	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	33% 957kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	208% 3.33g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	11% 14g	130g per day for Men 19-50 years
Sugars	30.6% 22g	3.88% 2.8g	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	NA	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	157% 88g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Natto	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76.8% 1mg	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	9.07% 36.3μg	80.5% 322μg	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	65.5% 59mg	186% 168mg	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	0.3% 0.045mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.3% 105μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	98% 984mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	336% 3.03mg	37.8% 0.34mg	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	488% 39mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	75% 1.72mg	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	113% 789mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	97% 3307mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	72.6% 40μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	6.75% 250g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Natto vs Cooked Broccoli Raab:

• 1 pound of Natto has 1.4 times more Vitamin B2 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 8.9 times more Vitamin B9, 2.8 times more Vitamin C, 253 times more Vitamin E and 11.1 times more Vitamin K than Natto.
• Both Natto and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Natto as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Natto vs Cooked Broccoli Raab:

• 1 pound of Natto has 1.8 times more Calcium, 8.9 times more Copper, 6.8 times more Iron, 4.3 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 5.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8 times more Sodium and 1.7 times more Water than Natto.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Natto has 8.4 times more Energy, 21.2 times more Fat, 17.9 times more Saturated Fat, 3.7 times more Omega 3, 176.6 times more Omega 6, 4.1 times more Carbohydrate, 7.9 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6