Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Molasses	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.42% 0.071g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 41.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Molasses	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	73% 0.95mg	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	0% 0μg	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% 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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Calcium	16.7% 167mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Molasses per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Molasses:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 4.1 times more Vitamin B1, 70 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 5 oz of Molasses contain 1.8 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Broccoli Raab.
• 5 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Molasses:

• 5 ounces of Cooked Broccoli Raab have 2.6 times more Phosphorus, 1.5 times more Sodium, 1.9 times more Zinc and 4.2 times more Water than Molasses.
• While 5 oz of Molasses contain 1.7 times more Calcium, 6.5 times more Copper, 3.7 times more Iron, 9 times more Magnesium, 4 times more Manganese, 4.3 times more Potassium and 13.7 times more Selenium than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3, more Fiber and more Protein than Molasses.
• While 5 oz of Molasses contain 11.6 times more Energy, 24 times more Carbohydrate, 120.5 times more Sugars and 53.3 times more Fructose than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Molasses provide inadequate amounts of Omega 6 in five ounces.