Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Broccoli Raab	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.4% 0.24g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	3.13% 2.27g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	20% 0.18mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	20.7% 0.48mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Pokeberry Shoots per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Boiled Pokeberry Shoots:

• 5 ounces of Broccoli Raab have 2.3 times more Vitamin B1, 8.3 times more Vitamin B5, 1.5 times more Vitamin B6, 9.2 times more Vitamin B9, 1.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 3.3 times more Vitamin A, 1.9 times more Vitamin B2 and 4.1 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pokeberry Shoots provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Pokeberry Shoots:

• 5 ounces of Broccoli Raab have 2 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Sodium and 4.1 times more Zinc than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pokeberry Shoots contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 21 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 4.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pokeberry Shoots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Energy and Omega 6 in five ounces.