Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Cooked Broccoli Raab	Jew's Ear	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	7.36% 9.57g	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	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Jew's Ear	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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.6% 0.12mg	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	6.73% 27μg	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	0.94% 0.85mg	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	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	Jew's Ear	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	70% 0.63mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	6.22% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.85% 12.8mg	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	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Jew's Ear per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Jew's Ear to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Jew's Ear:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B1, 28.8 times more Vitamin B3, 2.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 61.7 times more Vitamin C than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 1.5 times more Vitamin B2 and 4.4 times more Vitamin B5 than Cooked Broccoli Raab.
• 5 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Cooked Broccoli Raab as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Jew's Ear:

• 5 ounces of Cooked Broccoli Raab have 7.4 times more Calcium, 2.3 times more Iron, 3.8 times more Manganese, 5.9 times more Phosphorus, 8 times more Potassium and 6.2 times more Sodium than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 5.9 times more Copper and 8.5 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Jew's Ear contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 8 times more Protein than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 2.2 times more Carbohydrate than Cooked Broccoli Raab.
• 5 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Jew's Ear provide inadequate amounts of Energy in five ounces.