Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Cooked Broccoli Raab	Root Wasabi	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.92% 0.89g	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	25.7% 33.4g	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	29% 11g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Root Wasabi	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30% 0.39mg	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	6.38% 25.5μg	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	66% 59.4mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	16.7% 167mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	24.4% 0.22mg	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	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	24% 0.55mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	23.7% 805mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Root Wasabi per 5 oz

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

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

• 5 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B9 than Root Wasabi.
• Both Cooked Broccoli Raab and Root Wasabi provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Root Wasabi:

• 5 ounces of Cooked Broccoli Raab have 1.2 times more Iron, 3.3 times more Sodium and 1.3 times more Water than Root Wasabi.
• While 5 oz of Raw Root Wasabi contain 2.1 times more Copper, 2.6 times more Magnesium, 1.7 times more Potassium and 3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Root Wasabi contain similar levels of Calcium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Root Wasabi contain 4.4 times more Energy, 7.5 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy