Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Boiled Burdock Root

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Boiled Burdock Root: 568g

Boiled and Drained Burdock Root has 3.5 times more energy per unit of mass than Cooked Broccoli Raab, which is average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Burdock Root?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Burdock Root	9%	1%	90%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	251% 4g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	92% 120g	130g per day for Men 19-50 years
Sugars	17% 12.4g	28% 20g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	27% 10.2g	38g per day for Men 19-50 years
Protein	137% 76.6g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	122% 1.6mg	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	355% 1420μg	28.4% 114μg	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	822% 740mg	16.4% 14.8mg	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	337% 50.6mg	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	9.47% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Calcium	236% 2360mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	56% 0.51mg	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	318% 25.4mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	52.8% 222mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	66.7% 1.53mg	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	234% 1640mg	75.5% 528mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	60% 2045mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	11.6% 430g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Boiled Burdock Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Burdock Root?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Boiled Burdock Root:

• 500 calories of Cooked Broccoli Raab have more Vitamin A, 15.3 times more Vitamin B1, 8.5 times more Vitamin B2, 22.2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.8 times more Vitamin B6, 12.5 times more Vitamin B9, 50.1 times more Vitamin C, 19.4 times more Vitamin E and 450.6 times more Vitamin K than Boiled Burdock Root.
• 500 calories of Boiled Burdock Root have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Boiled Burdock Root:

• 500 calories of Cooked Broccoli Raab have 8.5 times more Calcium, 3 times more Copper, 5.8 times more Iron, 2.4 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 3.4 times more Potassium, 5.1 times more Selenium, 49.3 times more Sodium, 5 times more Zinc and 4.3 times more Water than Boiled Burdock Root.
• 500 calories of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 13.1 times more Fat, 353.8 times more Omega 3, 5.5 times more Fiber and 6.5 times more Protein than Boiled Burdock Root.
• While 500 kcal of Boiled and Drained Burdock Root contain 1.9 times more Carbohydrate and 1.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Burdock Root offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Burdock Root provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root provide inadequate amounts of Omega 6 in 500 calories.