Comparing Nutrients in 5 ounces Broccoli Stalks VS Boiled Burdock Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Boiled Burdock Root with Salt	9%	1%	90%

Macro Nutrients

	Broccoli Stalks	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.43g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	30.4% 0.4mg	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	25% 101μg	7.1% 28.3μg	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	147% 132mg	4.1% 3.7mg	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	NA	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	14% 0.13mg	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	15.6% 1.25mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.6% 0.38mg	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	13.4% 94mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.47% 129g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Boiled Burdock Root with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Stalks versus 5 oz of Boiled Burdock Root with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Stalks vs Boiled Burdock Root with Salt:

• 5 ounces of Broccoli Stalks have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B9 and 35.8 times more Vitamin C than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 1.8 times more Vitamin B6 than Raw Broccoli Stalks.
• 5 ounces of Boiled Burdock Root with Salt have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Boiled and Drained Burdock Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Stalks vs Boiled Burdock Root with Salt:

• 5 ounces of Broccoli Stalks have 3.3 times more Selenium than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 2 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 8.9 times more Sodium than Raw Broccoli Stalks.
• Both Broccoli Stalks and Boiled Burdock Root with Salt contain similar levels of Calcium, Iron, Manganese, Potassium, Zinc and Water per five ounces.
• 5 ounces of Boiled Burdock Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Stalks have 1.4 times more Protein than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 3.1 times more Energy and 4 times more Carbohydrate than Raw Broccoli Stalks.
• 5 ounces of Broccoli Stalks provide inadequate amounts of Energy