Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	13.6% 9.84g	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	0.47% 0.34g	5.22% 3.8g	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	% 0.33g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	31% 0.41mg	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	25% 101μg	25% 99μg	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	58.3% 52.4mg	0.16% 0.14mg	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	24% 3.6mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	48.4% 0.44mg	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	22.5% 1.8mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	136% 3.1mg	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	16.6% 116mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toasted Multi-grain Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Toasted Multi-grain Bread:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B5, 370 times more Vitamin C, 6.3 times more Vitamin E and 170.7 times more Vitamin K than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Toasted Multi-grain Bread:

• 5 ounces of Cooked Broccoli Raab have 1.4 times more Potassium and 2.9 times more Water than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 4.1 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium, 5.8 times more Manganese, 3 times more Phosphorus, 27.5 times more Selenium, 7.4 times more Sodium and 3.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Multi-grain Bread with Whole-grain contain 11.5 times more Energy, 8.8 times more Fat, 10.7 times more Saturated Fat, 58.5 times more Omega 6, 15.1 times more Carbohydrate, 11.2 times more Sugars, 11.1 times more Fructose, 2.9 times more Fiber and 3.8 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toasted Multi-grain Bread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6