Comparing Nutrients in 5 ounces Broccoli Raab VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Broccoli Raab	Raw Spelt	Recommended Dietary Allowance
Energy	1.08% 31kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	9.95% 1.7g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.84g	g per day for Men 19-50 years
Fiber	10% 3.83g	40% 15g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Raw Spelt	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% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	16% 63.8μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Raw Spelt	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	80.5% 0.72mg	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	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	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	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Raw Spelt per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Raw Spelt:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 62.2 times more Vitamin K than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 2.2 times more Vitamin B1, 5.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Spelt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Raw Spelt:

• 5 ounces of Broccoli Raab have 4 times more Calcium, 4.1 times more Sodium and 8.4 times more Water than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 12.2 times more Copper, 2.1 times more Iron, 6.2 times more Magnesium, 7.6 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 11.7 times more Selenium and 4.3 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 ounces of Broccoli Raab have 2.9 times more Omega 3 than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 15.4 times more Energy, 5 times more Fat, 41.1 times more Omega 6, 24.6 times more Carbohydrate, 17.9 times more Sugars, 4 times more Fiber and 4.6 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6