Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Barley flour	12%	4%	84%

Macro Nutrients

	Cooked Broccoli Raab	Barley flour	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	8.1% 1.38g	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	114% 148g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	2.2% 1.6g	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	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	52.7% 20g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Barley flour	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.2% 141μg	3.97% 16μg	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	0% 0mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Barley flour	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	75.6% 0.68mg	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	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Barley flour per 7 oz

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

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

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B2, 3.1 times more Vitamin B5, 8.9 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and 116.4 times more Vitamin K than Barley flour.
• While 7 oz of Barley flour or meal contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Barley flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Barley flour or meal have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Barley flour:

• 7 ounces of Cooked Broccoli Raab have 3.7 times more Calcium, 14 times more Sodium and 7.5 times more Water than Barley flour.
• While 7 oz of Barley flour or meal contain 4.6 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 29 times more Selenium and 3.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Barley flour contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.6 times more Omega 3 than Barley flour.
• While 7 oz of Barley flour or meal contain 13.8 times more Energy, 22.4 times more Omega 6, 23.9 times more Carbohydrate, 3.6 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6