Comparing Nutrients in 300 calories Broccoli Raab VS Non-alcoholic Wine

Weight per 300 calories

• Broccoli Raab: 1364g
• Non-alcoholic Wine: 5000g

Broccoli Raab has 3.7 times more energy per 100g than Non-alcoholic Wine. It has very low energy density when compared to other foods. Non-alcoholic Wine having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Non-alcoholic Wine?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Non-alcoholic Wine	31%	0%	69%

Macro Nutrients

	Broccoli Raab	Non-alcoholic Wine	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	42.3% 55g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	76% 55g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Non-alcoholic Wine	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	77% 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	283% 1132μg	12.5% 50μg	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	306% 275mg	0% 0mg	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	147% 22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Non-alcoholic Wine	Recommended Dietary Allowance
Calcium	147% 1473mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	61% 0.55mg	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	365% 29mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	129% 4400mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	34% 1262g	133% 4910g	3700g per day for Men 19-50 years

Broccoli Raab VS Non-alcoholic Wine Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Non-alcoholic Wine?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Non-alcoholic Wine:

• 300 calories of Broccoli Raab have more Vitamin A, more Vitamin B1, 3.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B6, 22.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Non-alcoholic Wine.
• 300 calories of Non-alcoholic Wine have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Non-alcoholic Wine have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Non-alcoholic Wine:

• 300 calories of Broccoli Raab have 3.3 times more Calcium, 1.5 times more Iron, 1.3 times more Phosphorus, 1.4 times more Selenium, 1.3 times more Sodium and 2.6 times more Zinc than Non-alcoholic Wine.
• While 300 kcal of Non-alcoholic Wine contain 1.7 times more Magnesium, 1.6 times more Potassium and 3.9 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Non-alcoholic Wine contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have more Fat, more Omega 3, more Fiber and 1.7 times more Protein than Non-alcoholic Wine.
• While 300 kcal of Non-alcoholic Wine contain 1.4 times more Carbohydrate and 10.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Non-alcoholic Wine offer comparable quantities of Energy per 300 calories.
• 300 calories of Non-alcoholic Wine provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Non-alcoholic Wine provide inadequate amounts of Omega 6 in 300 calories.