Comparing Nutrients in 5 ounces Human Breast Milk VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Human Breast Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	6.84% 20mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.77g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	1.2% 0.88g	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	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	0% 0g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	24% 0.31mg	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	1.77% 7.1μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.87% 7.1mg	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	12% 0.11mg	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	0.53% 0.043mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	23.4% 0.54mg	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	2.83% 20mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.3mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Human Breast Milk VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Human Breast Milk vs Cooked Broccoli Raab:

• 5 ounces of Human Breast Milk have more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.7 times more Vitamin A, 12.1 times more Vitamin B1, 3.9 times more Vitamin B2, 11.4 times more Vitamin B3, 2 times more Vitamin B5, 20 times more Vitamin B6, 14.2 times more Vitamin B9, 7.4 times more Vitamin C, 31.6 times more Vitamin E and 853.3 times more Vitamin K than Fluid Mature Human Breast Milk.
• 5 ounces of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Fluid Mature Human Breast Milk as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Human Breast Milk vs Cooked Broccoli Raab:

• 5 ounces of Human Breast Milk have 1.4 times more Selenium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.7 times more Calcium, 1.4 times more Copper, 42.3 times more Iron, 9 times more Magnesium, 14.6 times more Manganese, 5.9 times more Phosphorus, 6.7 times more Potassium, 3.3 times more Sodium and 3.2 times more Zinc than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Cooked Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Human Breast Milk have 2.8 times more Energy, 8.4 times more Fat, 22.6 times more Saturated Fat, 12.1 times more Omega 6, more Cholesterol, 2.2 times more Carbohydrate and 11.1 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.9 times more Omega 3, more Fiber and 3.7 times more Protein than Fluid Mature Human Breast Milk.
• 5 ounces of Human Breast Milk provide inadequate amounts of Fiber and Protein
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6