Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Cooked Broccoli Raab	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	7.6% 7.37g	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	46.2% 60g	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	122% 46.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Freeze Dried Parsley	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	150% 1.95mg	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	68.7% 275μg	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	235% 211mg	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	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	16.7% 167mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	72.3% 0.65mg	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	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	82.5% 1.9mg	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	111% 777mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Freeze Dried Parsley per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Freeze Dried Parsley:

• 5 oz of Freeze-dried Parsley contain 6.2 times more Vitamin B1, 16.1 times more Vitamin B2, 5.2 times more Vitamin B3, 5.6 times more Vitamin B5, 6.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 4 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Freeze Dried Parsley:

• 5 ounces of Cooked Broccoli Raab have 45.7 times more Water than Freeze Dried Parsley.
• While 5 oz of Freeze-dried Parsley contain 1.5 times more Calcium, 6.1 times more Copper, 42.4 times more Iron, 13.8 times more Magnesium, 3.5 times more Manganese, 6.7 times more Phosphorus, 18.4 times more Potassium, 24.8 times more Selenium, 7 times more Sodium and 11.3 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Freeze-dried Parsley contain 10.8 times more Energy, 10 times more Fat, 13.6 times more Carbohydrate, 11.7 times more Fiber and 8.2 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy