Comparing Nutrients in 5 ounces Broccoli Raab VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Broccoli Raab	White Wheat Bread	Recommended Dietary Allowance
Energy	1.08% 31kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	34.3% 13g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Wheat 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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.72% 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	45% 180μg	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	32% 28.6mg	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	15.3% 2.3mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Wheat Bread	Recommended Dietary Allowance
Calcium	15.3% 153mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	23.5% 0.21mg	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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	39% 0.9mg	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	14.8% 103mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Wheat Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs White Wheat Bread:

• 5 ounces of Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and 29.1 times more Vitamin K than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 3.1 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Broccoli Raab.
• 5 ounces of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs White Wheat Bread:

• 5 ounces of Broccoli Raab have 1.5 times more Potassium and 2.3 times more Water than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 6.3 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 16.1 times more Selenium and 14.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and White Wheat Bread contain similar levels of Magnesium 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 2.3 times more Omega 3 than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 10.8 times more Energy, 4.4 times more Fat, 30.3 times more Omega 6, 15.4 times more Carbohydrate, 13.2 times more Sugars, 15.9 times more Fructose, 3.4 times more Fiber and 3.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6