Comparing Nutrients in 5 ounces Broccoli Raab VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.08% 31kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	44% 57.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.48% 3.25g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	44.8% 17g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.4% 0.11mg	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	29.4% 118μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.63% 0.57mg	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	15.3% 2.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15.3% 153mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	21% 0.19mg	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	38% 3.03mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	28% 0.64mg	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	14.8% 103mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rye Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Rye Reduced-calorie Bread:

• 5 ounces of Broccoli Raab have more Vitamin A, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9, 50.5 times more Vitamin C, 5.8 times more Vitamin E and 373.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Rye Reduced-calorie Bread:

• 5 ounces of Broccoli Raab have 1.4 times more Calcium, 2 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 3.2 times more Copper, 1.4 times more Iron, 27.9 times more Selenium and 15.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Rye Reduced-calorie Bread contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 4.6 times more Omega 3 than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 9.2 times more Energy, 5.9 times more Fat, 24.5 times more Omega 6, 14.2 times more Carbohydrate, 6 times more Sugars, 4.4 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6