Comparing Nutrients in 7 ounces Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	75.7% 98g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11.8% 8.55g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	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	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.77% 0.13mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	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	21.4% 3.2mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	27.8% 0.25mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	33% 0.76mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Bread, white, commercially prepared, low sodium, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 7.4 times more Vitamin E and 72.3 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Broccoli Raab have 1.6 times more Potassium, 1.2 times more Zinc and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 3 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus, 22.6 times more Selenium and 9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium, Magnesium and Manganese 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 5.4 times more Omega 3 than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 12.1 times more Energy, 7.3 times more Fat, 9.8 times more Saturated Fat, 24.4 times more Omega 6, 17.4 times more Carbohydrate, 11.3 times more Sugars and 2.6 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6