Comparing Nutrients in 7 ounces Bananas VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bananas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.3g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4% 149g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas 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 Bananas vs Cooked Broccoli Raab:

• 7 ounces of Bananas have 1.7 times more Vitamin B6 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 75.7 times more Vitamin A, 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9, 4.3 times more Vitamin C, 25.3 times more Vitamin E and 512 times more Vitamin K than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Cooked Broccoli Raab contain 23.6 times more Calcium, 4.9 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Selenium, 56 times more Sodium and 3.6 times more Zinc than Raw Bananas.
• Both Bananas and Cooked Broccoli Raab contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 3.6 times more Energy, 7.3 times more Carbohydrate, 19.7 times more Sugars and 20.2 times more Fructose than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 7.4 times more Omega 3 and 3.5 times more Protein than Raw Bananas.
• Both Bananas and Cooked Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Bananas as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.