Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	8.43% 6.1g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	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	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.98% 0.091mg	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	39.3% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	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	24% 3.6mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20% 0.18mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	23.6% 0.54mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	58.2% 32μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 11.5 times more Vitamin E and 82.6 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Cooked Broccoli Raab have 2.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.7 times more Copper, 2.4 times more Iron, 17.4 times more Selenium and 5.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 5.7 times more Omega 3 and 1.2 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 10.7 times more Energy, 6.9 times more Fat, 9.1 times more Saturated Fat, 22.9 times more Omega 6, 15.9 times more Carbohydrate, 7 times more Sugars and 2.1 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6