Comparing Nutrients in 1 pound Rye VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Rye	Broccoli	Recommended Dietary Allowance
Energy	53% 1533kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	23% 30g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	10.6% 7.7g	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	0.69% 0.5g	4.25% 3.1g	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	% 0.73g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 0.45g	g per day for Men 19-50 years
Fiber	180% 68.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	83.8% 47g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rye	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	61% 0.79mg	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	43% 172μg	71.4% 286μg	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	450% 405mg	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	25.7% 3.86mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	24.7% 0.22mg	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	149% 12mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	41.4% 0.95mg	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	215% 1506mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	20.6% 11.3μg	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	109% 12mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.3% 48g	11% 405g	3700g per day for Men 19-50 years

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

• Rye grain has 4.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Rye grain.
• Both Rye grain and Raw Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Rye grain as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye vs Broccoli:

• Rye grain has 7.5 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 12.3 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 5.6 times more Selenium and 6.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 16.5 times more Sodium and 8.4 times more Water than Rye grain.

Comparison of macro-nutrients per 1 pound:

• Rye grain has 9.9 times more Energy, 4.4 times more Fat, 1.7 times more Omega 3, 13.4 times more Omega 6, 11.4 times more Carbohydrate, 5.8 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Sugars than Rye grain.
• Both Rye grain as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.