Comparing Nutrients in 1 pound Medium Rye flour VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Medium Rye flour	Broccoli Raab	Recommended Dietary Allowance
Energy	54.6% 1583kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	9.94% 13g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.38% 1.72g	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	0.75% 0.54g	1.06% 0.77g	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	% 0.27g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.5g	g per day for Men 19-50 years
Fiber	141% 53.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	88% 49.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	59.7% 0.78mg	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	38.6% 154μg	94% 376μg	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	0% 0mg	102% 92mg	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	43.2% 6.5mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 109mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	21% 0.19mg	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	144% 11.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	476% 11mg	78% 1.8mg	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	146% 1021mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.34% 49.8g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Medium Rye flour vs Broccoli Raab:

• 1 pound of Medium Rye flour has 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and 38 times more Vitamin K than Medium Rye flour.
• Both Medium Rye flour and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 1 pound of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Medium Rye flour as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Medium Rye flour vs Broccoli Raab:

• 1 pound of Medium Rye flour has 7.9 times more Copper, 2.9 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 14.4 times more Selenium and 2.8 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.5 times more Calcium, 16.5 times more Sodium and 8.4 times more Water than Medium Rye flour.
• Both Medium Rye flour and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Medium Rye flour has 15.9 times more Energy, 20.6 times more Omega 6, 26.5 times more Carbohydrate, 4.4 times more Fiber and 3.4 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.9 times more Omega 3 than Medium Rye flour.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6