Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Butterbur

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Butterbur	10%	2%	88%

Macro Nutrients

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	5.5% 7.16g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	14.7% 0.19mg	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	4.96% 20μg	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	69.5% 62.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Butterbur	Recommended Dietary Allowance
Calcium	23.4% 234mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	22.7% 0.2mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	23.6% 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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	38.2% 1300mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Butterbur per 7 oz

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

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

• 7 ounces of Cooked Broccoli Raab have 75.7 times more Vitamin A, 8.5 times more Vitamin B1, 7 times more Vitamin B2, 10.1 times more Vitamin B3, 14 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.1 times more Vitamin B9 than Butterbur.
• Both Cooked Broccoli Raab and Butterbur provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Butterbur have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Butterbur:

• 7 ounces of Cooked Broccoli Raab have 12.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Selenium, 8 times more Sodium and 3.4 times more Zinc than Butterbur.
• While 7 oz of Raw Butterbur contain 1.4 times more Copper and 1.9 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Butterbur contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Butterbur lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 9.8 times more Protein than Butterbur.
• Both Cooked Broccoli Raab and Butterbur offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Butterbur provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Butterbur provide inadequate amounts of Energy in seven ounces.