Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Cooked Broccoli Raab	Hard white Wheat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.7% 0.55g	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	8.35% 1.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.12% 0.81g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Hard white Wheat	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	56% 0.73mg	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	19% 75.4μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Hard white Wheat	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	80% 0.72mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	330% 7.6mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Hard white Wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Hard white Wheat:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 134.7 times more Vitamin K than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Hard white Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Hard white Wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Hard white Wheat:

• 7 ounces of Cooked Broccoli Raab have 3.7 times more Calcium, 28 times more Sodium and 9.6 times more Water than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 4.8 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 10.1 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 6.2 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 5.7 times more Omega 3 than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 13.7 times more Energy, 23.1 times more Omega 6, 24.3 times more Carbohydrate, 4.4 times more Fiber and 3 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6