Comparing Nutrients in 5 ounces Broccoli Raab VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Broccoli Raab	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	1.08% 31kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	6.06% 1.03g	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	74% 96g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.8% 0.58g	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hard Red Spring Wheat	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	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	36.6% 0.48mg	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	15.2% 61μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	64.6% 0.58mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	250% 5.75mg	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	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hard Red Spring Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Hard Red Spring Wheat:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 117.9 times more Vitamin K than Hard Red Spring Wheat.
• While 5 oz of Hard Red Spring Wheat contain 3.1 times more Vitamin B1, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Hard Red Spring Wheat provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Hard Red Spring Wheat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Hard Red Spring Wheat:

• 5 ounces of Broccoli Raab have 4.3 times more Calcium, 16.5 times more Sodium and 7.3 times more Water than Hard Red Spring Wheat.
• While 5 oz of Hard Red Spring Wheat contain 9.8 times more Copper, 1.7 times more Iron, 5.6 times more Magnesium, 10.3 times more Manganese, 4.5 times more Phosphorus, 1.7 times more Potassium, 70.7 times more Selenium and 3.6 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 5.3 times more Omega 3 than Hard Red Spring Wheat.
• While 5 oz of Hard Red Spring Wheat contain 15 times more Energy, 25.1 times more Omega 6, 23.9 times more Carbohydrate, 4.5 times more Fiber and 4.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6