Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fuyu	28%	58%	14%

Macro Nutrients

	Cooked Broccoli Raab	Fuyu	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	33.2% 5.64g	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	4.78% 6.2g	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	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fuyu	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.92% 0.13mg	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	10.3% 41μg	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	0.31% 0.28mg	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	Fuyu	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	59.2% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	72.4% 1.66mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Fuyu per 5 oz

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

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

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 185 times more Vitamin C than Fuyu.
• Both Cooked Broccoli Raab and Fuyu provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 2.6 times more Calcium, 4.6 times more Potassium and 1.3 times more Water than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 5 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 13.3 times more Selenium, 51.3 times more Sodium and 2.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Fuyu contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Salted and Fermented Tofu contain 4.6 times more Energy, 15.4 times more Fat, 13 times more Saturated Fat, 2.7 times more Omega 3, 128.5 times more Omega 6, 1.4 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