Comparing Nutrients in 7 ounces Broccoli Raab VS Barley Malt flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Broccoli Raab	Barley Malt flour	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10% 1.7g	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	120% 155g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.2% 1.6g	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	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	37% 14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	100% 1.3mg	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	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	44.5% 40mg	1.32% 1.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Barley Malt flour	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	59.5% 0.54mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	103% 2.37mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Barley Malt flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Barley Malt flour:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 2.2 times more Vitamin B9, 33.7 times more Vitamin C, 2.8 times more Vitamin E and 101.8 times more Vitamin K than Barley Malt flour.
• While 7 oz of Barley malt flour contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Barley Malt flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Barley malt flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Barley Malt flour:

• 7 ounces of Broccoli Raab have 2.9 times more Calcium, 3 times more Sodium and 11.3 times more Water than Barley Malt flour.
• While 7 oz of Barley malt flour contain 6.4 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 37.7 times more Selenium and 2.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Barley Malt flour contain similar levels of Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2 times more Omega 3 than Barley Malt flour.
• While 7 oz of Barley malt flour contain 16.4 times more Energy, 29.6 times more Omega 6, 27.5 times more Carbohydrate, 2.6 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6