Comparing Nutrients in 7 ounces Broccoli Raab VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	12.5% 2.13g	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	79% 103g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.1% 0.79g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rolls, pumpernickel	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.3% 0.2mg	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	42.7% 171μg	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	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	21.4% 214mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	63.3% 0.57mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	165% 3.8mg	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	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rolls, pumpernickel per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Rolls, pumpernickel:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 149.3 times more Vitamin K than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Rolls, pumpernickel:

• 7 ounces of Broccoli Raab have 1.6 times more Calcium and 2.9 times more Water than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 6.8 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 27.8 times more Selenium, 14.9 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, pumpernickel 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 1.7 times more Omega 3 than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 12.5 times more Energy, 5.7 times more Fat, 37 times more Omega 6, 18.2 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6