Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Boiled Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Burdock Root	9%	1%	90%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.61% 0.1g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	9.7% 7.04g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Burdock Root	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	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	42.6% 0.55mg	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	9.92% 39.7μg	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	5.73% 5.16mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Burdock Root	Recommended Dietary Allowance
Calcium	23.4% 234mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	19.6% 0.18mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	23.3% 0.54mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.25% 1.8μg	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	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Burdock Root per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Boiled Burdock Root:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 6.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9, 14.2 times more Vitamin C, 5.5 times more Vitamin E and 128 times more Vitamin K than Boiled Burdock Root.
• While 7 oz of Boiled and Drained Burdock Root contain 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Boiled Burdock Root have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Boiled Burdock Root:

• 7 ounces of Cooked Broccoli Raab have 2.4 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.4 times more Selenium, 14 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Boiled Burdock Root.
• While 7 oz of Boiled and Drained Burdock Root contain 1.4 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Burdock Root contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 100.5 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Boiled Burdock Root.
• While 7 oz of Boiled and Drained Burdock Root contain 3.5 times more Energy, 6.8 times more Carbohydrate and 5.7 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Boiled Burdock Root provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Burdock Root provide inadequate amounts of Omega 6 in seven ounces.