Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.92% 1g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.48% 3.25g	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	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	44.8% 17g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Rye Reduced-calorie 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	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	28% 0.64mg	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	16.6% 116mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Rye Reduced-calorie Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Rye Reduced-calorie Bread:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.2 times more Vitamin B9, 92.5 times more Vitamin C, 9 times more Vitamin E and 426.7 times more Vitamin K than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cooked Broccoli Raab.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Rye Reduced-calorie Bread:

• 5 ounces of Cooked Broccoli Raab have 1.6 times more Calcium, 1.2 times more Magnesium, 3.5 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 1.8 times more Copper, 2.4 times more Iron, 21.5 times more Selenium and 9.2 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Rye Reduced-calorie Bread contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 4.9 times more Omega 3 than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 8.1 times more Energy, 5.6 times more Fat, 22.9 times more Omega 6, 13 times more Carbohydrate, 3.7 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6