Comparing Nutrients in 7 ounces Broccoli Raab VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Broccoli Raab	Raw Amaranth	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	32% 5.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	100% 129g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.63% 3.35g	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	0.47% 0.34g	0.027% 0.02g	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	% 0.2g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.78g	g per day for Men 19-50 years
Fiber	14% 5.36g	35% 13.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	90% 1.17mg	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	41% 165μg	40.7% 163μg	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	44.5% 40mg	9.26% 8.33mg	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	21.4% 3.2mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Raw Amaranth	Recommended Dietary Allowance
Calcium	21.4% 214mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	116% 1.04mg	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	53% 4.25mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	288% 6.6mg	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	20.7% 145mg	158% 1105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	51.8% 5.7mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.61% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Raw Amaranth per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Raw Amaranth:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 4.8 times more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 1.6 times more Vitamin B2, 4.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Amaranth provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Raw Amaranth:

• 7 ounces of Broccoli Raab have 8.3 times more Sodium and 8.2 times more Water than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 1.5 times more Calcium, 12.5 times more Copper, 3.6 times more Iron, 11.3 times more Magnesium, 8.4 times more Manganese, 7.6 times more Phosphorus, 2.6 times more Potassium, 18.7 times more Selenium and 3.7 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4.5 times more Omega 3 than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 16.9 times more Energy, 14.3 times more Fat, 17.6 times more Saturated Fat, 94.3 times more Omega 6, 22.9 times more Carbohydrate, 4.4 times more Sugars, 2.5 times more Fiber and 4.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6