Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	105% 136g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	26% 0.34mg	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	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	5.95% 5.36mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	23.4% 234mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	54% 0.48mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	85% 1.95mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Seasoned Dry Bread Crumbs per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 7 ounces of Cooked Broccoli Raab have 22.7 times more Vitamin A, 1.3 times more Vitamin B6, 13.7 times more Vitamin C, 9.7 times more Vitamin E and 5.6 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 5.7 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 7 ounces of Cooked Broccoli Raab have 1.5 times more Potassium and 14.4 times more Water than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 1.5 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 19 times more Selenium, 37.5 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seasoned Grated Dry Bread Crumbs contain 15.3 times more Energy, 10.5 times more Fat, 15.6 times more Saturated Fat, 67.2 times more Omega 6, 22 times more Carbohydrate, 9.3 times more Sugars, 8.3 times more Fructose, 1.8 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6