Comparing Nutrients in 7 ounces Avocados VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Avocados	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11% 318kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.73g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.3g	g per day for Men 19-50 years
Fiber	35% 13.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Avocados	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	33.6% 0.44mg	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	40% 161μg	35.2% 141μg	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	22% 20mg	81.6% 73.4mg	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	27.4% 4.1mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	32.8% 0.75mg	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	14.7% 103mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Cooked Broccoli Raab:

• 7 ounces of Avocados have 3.1 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 32.4 times more Vitamin A, 2.5 times more Vitamin B1, 3.7 times more Vitamin C and 12.2 times more Vitamin K than Raw Avocados.
• Both Avocados and Cooked Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Cooked Broccoli Raab:

• 7 ounces of Avocados have 2.5 times more Copper and 1.4 times more Potassium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 9.8 times more Calcium, 2.3 times more Iron, 2.7 times more Manganese, 1.6 times more Phosphorus, 3.3 times more Selenium and 8 times more Sodium than Raw Avocados.
• Both Avocados and Cooked Broccoli Raab contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 6.4 times more Energy, 28.2 times more Fat, 23.9 times more Saturated Fat, 54 times more Omega 6, 2.7 times more Carbohydrate and 2.4 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.6 times more Omega 3 and 1.9 times more Protein than Raw Avocados.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6