Comparing Nutrients in 300 calories Broccoli Raab VS TVP

Weight per 300 calories

• Broccoli Raab: 1364g
• TVP: 91g

Textured Vegetable Protein, Dry has 15 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or TVP?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
TVP	59%	3%	38%

Macro Nutrients

	Broccoli Raab	TVP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.4% 29g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	12% 8.64g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	77% 43.2g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	TVP	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.2% 1.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	10.8% 1.73mg	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	35% 0.45mg	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	68% 273μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	TVP	Recommended Dietary Allowance
Calcium	147% 1473mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	152% 1.36mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	158% 3.64mg	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	92% 645mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	67% 2273mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.17% 6.36g	3700g per day for Men 19-50 years

Broccoli Raab VS TVP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or TVP?

Lets compare vitamin content per 300 calories of Broccoli Raab vs TVP:

• 300 calories of Broccoli Raab have 982.5 times more Vitamin A, 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 9.6 times more Vitamin B3, 5.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 121.5 times more Vitamin E and 819.5 times more Vitamin K than TVP.
• 300 calories of TVP have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs TVP:

• 300 calories of Broccoli Raab have 6.2 times more Calcium, 3.2 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 16.5 times more Sodium, 2.1 times more Zinc and 198.3 times more Water than TVP.
• While 300 kcal of Textured Vegetable Protein, Dry contain 2.4 times more Copper and 1.5 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and TVP contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 7.4 times more Fat, 28.4 times more Omega 3, 1.3 times more Carbohydrate and 2.8 times more Fiber than TVP.
• While 300 kcal of Textured Vegetable Protein, Dry contain 1.7 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and TVP offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of TVP provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Textured Vegetable Protein, Dry provide inadequate amounts of Omega 6 in 300 calories.