Comparing Nutrients in 7 ounces Broccoli Raab VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Broccoli Raab	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.3% 1.25g	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	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.65% 0.45g	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14.7% 0.19mg	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	5.95% 24μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	45.2% 0.41mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	130% 3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	79.7% 44μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Spinach Spaghetti per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cooked Spinach Spaghetti:

• 7 ounces of Broccoli Raab have 16.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While 7 oz of Cooked Spinach Spaghetti contain 1.3 times more Vitamin B3 than Raw Broccoli Raab.
• 7 ounces of Cooked Spinach Spaghetti have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cooked Spinach Spaghetti:

• 7 ounces of Broccoli Raab have 3.6 times more Calcium, 2.1 times more Iron, 3.4 times more Potassium, 2.4 times more Sodium and 1.4 times more Water than Cooked Spinach Spaghetti.
• While 7 oz of Cooked Spinach Spaghetti contain 4.9 times more Copper, 2.8 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 22.1 times more Selenium and 1.4 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 6.3 times more Omega 3 than Cooked Spinach Spaghetti.
• While 7 oz of Cooked Spinach Spaghetti contain 5.9 times more Energy, 9.2 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Cooked Spinach Spaghetti provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 6 in seven ounces.