Comparing Nutrients in 7 ounces Broccoli Raab VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Potato Flour	8%	1%	91%

Macro Nutrients

	Broccoli Raab	Potato Flour	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.56% 0.18g	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	1.3% 0.22g	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	127% 165g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	9.63% 7g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Potato Flour	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	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	12.4% 49.6μg	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	8.38% 7.54mg	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	3.3% 0.5mg	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	Potato Flour	Recommended Dietary Allowance
Calcium	21.4% 214mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	43.4% 0.39mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Potato Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Potato Flour:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.5 times more Vitamin B2, 3.3 times more Vitamin B9, 5.3 times more Vitamin C, 6.5 times more Vitamin E and more Vitamin K than Potato Flour.
• While 7 oz of Potato Flour contain 1.4 times more Vitamin B1, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Potato Flour:

• 7 ounces of Broccoli Raab have 1.7 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Zinc and 14.2 times more Water than Potato Flour.
• While 7 oz of Potato Flour contain 4.7 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 5.1 times more Potassium and 1.7 times more Sodium 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 5.4 times more Omega 3 than Potato Flour.
• While 7 oz of Potato Flour contain 16.2 times more Energy, 29.2 times more Carbohydrate, 9.3 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Potato Flour provide inadequate amounts of Omega 6 in seven ounces.