Comparing Nutrients in 500 calories Broccoli Raab VS Chicory Greens

Weight per 500 calories

• Broccoli Raab: 2273g
• Chicory Greens: 2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Chicory Greens?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Broccoli Raab	Chicory Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	78.6% 102g	130g per day for Men 19-50 years
Sugars	12% 8.64g	21% 15.2g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	229% 87g	38g per day for Men 19-50 years
Protein	129% 72g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Chicory Greens	Recommended Dietary Allowance
Vitamin A	331% 2977μg	691% 6217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	504% 25.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	176% 2.3mg	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	472% 1886μg	598% 2391μg	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	510% 459mg	580% 522mg	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	245% 37mg	328% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	5391% 6470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Chicory Greens	Recommended Dietary Allowance
Calcium	245% 2455mg	217% 2174mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	713% 6.4mg	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	608% 48.6mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	155% 652mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	405% 9.33mg	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	237% 1659mg	146% 1022mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	269% 9130mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	65.2% 978mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	57% 2103g	54% 2000g	3700g per day for Men 19-50 years

Broccoli Raab VS Chicory Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Chicory Greens?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Chicory Greens:

• 500 calories of Broccoli Raab have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Chicory Greens.
• While 500 kcal of Raw Chicory Greens contain 2.1 times more Vitamin A, 3.4 times more Vitamin B5, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Chicory Greens provide similar amounts of Vitamin C per 500 calories.
• Both Raw Broccoli Raab as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Chicory Greens:

• 500 calories of Broccoli Raab have 2.5 times more Iron, 1.6 times more Phosphorus, 3.5 times more Selenium and 1.9 times more Zinc than Chicory Greens.
• While 500 kcal of Raw Chicory Greens contain 6.7 times more Copper, 1.3 times more Magnesium, 2 times more Potassium and 1.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Chicory Greens contain similar levels of Calcium, Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 1.7 times more Fat, 10.4 times more Omega 3 and 1.9 times more Protein than Chicory Greens.
• While 500 kcal of Raw Chicory Greens contain 3.7 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Chicory Greens offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6