Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	8.28% 1.4g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	11.8% 8.55g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	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	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.77% 0.13mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	27.8% 0.25mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	33% 0.76mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 11.5 times more Vitamin E and 82.6 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Cooked Broccoli Raab have 2.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.7 times more Copper, 2.4 times more Iron, 17.4 times more Selenium and 5.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 5.7 times more Omega 3 and 1.2 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 10.7 times more Energy, 6.9 times more Fat, 9.1 times more Saturated Fat, 22.9 times more Omega 6, 15.9 times more Carbohydrate, 7 times more Sugars and 2.1 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6