Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
California Avocados	4%	77%	19%

Macro Nutrients

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	13% 17g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.82% 0.6g	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	0.66% 0.48g	0.22% 0.16g	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	% 0.46g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.12g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	44% 0.57mg	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	35.2% 141μg	44% 177μg	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	81.6% 73.4mg	19.4% 17.5mg	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	33.5% 5.02mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	California Avocados	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	37.5% 0.34mg	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	31.5% 2.52mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	13% 0.3mg	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	23.2% 163mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS California Avocados per 7 oz

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

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

• 7 ounces of Cooked Broccoli Raab have 32.4 times more Vitamin A, 2.3 times more Vitamin B1, 4.2 times more Vitamin C, 1.3 times more Vitamin E and 12.2 times more Vitamin K than California Avocados.
• While 7 oz of Raw California Avocados contain 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and California Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of California Avocados have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 9.1 times more Calcium, 2.1 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Selenium, 7 times more Sodium and 1.3 times more Water than California Avocados.
• While 7 oz of Raw California Avocados contain 2.3 times more Copper, 1.5 times more Potassium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and California Avocados contain similar levels of Magnesium per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.6 times more Omega 3 and 2 times more Protein than California Avocados.
• While 7 oz of Raw California Avocados contain 6.7 times more Energy, 29.6 times more Fat, 23.9 times more Saturated Fat, 54 times more Omega 6, 2.8 times more Carbohydrate and 2.4 times more Fiber than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6