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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.5% 1.1g	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	59.3% 77g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	NA	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	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.87% 0.089mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.7% 0.2mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	26% 0.6mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.16% 43g	3700g per day for Men 19-50 years

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

• 5 ounces of Cooked Broccoli Raab have 1.6 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• 5 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Cooked Broccoli Raab as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 2.6 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.8 times more Copper, 2.6 times more Iron, 1.3 times more Phosphorus, 6.7 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Calcium, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 5.2 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 5 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 11.7 times more Energy, 7.7 times more Fat, 10 times more Saturated Fat, 25.1 times more Omega 6, 17.4 times more Carbohydrate and 2.3 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6