Comparing Nutrients in 7 ounces Broccoli Raab VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fuyu	28%	58%	14%

Macro Nutrients

	Broccoli Raab	Fuyu	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	46.5% 7.9g	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	6.7% 8.7g	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	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fuyu	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	14.4% 57.5μg	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	0.44% 0.4mg	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	Fuyu	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	83% 0.75mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	101% 2.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	380% 5701mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fuyu per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 101 times more Vitamin C than Fuyu.
• Both Broccoli Raab and Fuyu provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Fuyu:

• 7 ounces of Broccoli Raab have 2.3 times more Calcium, 2.6 times more Potassium and 1.3 times more Water than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 9 times more Copper, 2.4 times more Magnesium, 3 times more Manganese, 17.3 times more Selenium, 87.1 times more Sodium and 2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Fuyu contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Salted and Fermented Tofu contain 5.3 times more Energy, 16.3 times more Fat, 13.9 times more Saturated Fat, 2.8 times more Omega 3, 137.3 times more Omega 6, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6