Comparing Nutrients in 5 ounces Broccoli Raab VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Broccoli Raab	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	1.08% 31kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	24% 4.1g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	8.25% 6g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bread, whole-wheat, prepared from recipe, toasted	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	21.5% 0.28mg	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	23.7% 95μg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	43.8% 0.39mg	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	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	127% 2.93mg	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	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 21.5 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Broccoli Raab have 3 times more Calcium and 3.6 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 6.6 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 5.2 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 42.5 times more Selenium, 11.5 times more Sodium and 2.1 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 13.9 times more Energy, 12 times more Fat, 10.5 times more Saturated Fat, 1.8 times more Omega 3, 99.3 times more Omega 6, 19.8 times more Carbohydrate, 11.1 times more Sugars, 2.5 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