Comparing Nutrients in 7 ounces Focaccia, Italian flatbread, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Focaccia, Italian flatbread, plain	14%	28%	58%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Focaccia, Italian flatbread, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 494kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	5.44% 1.74g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	1.7% 1.23g	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	NA	0.66% 0.48g	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	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	31% 17.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Focaccia, Italian flatbread, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.7% 0.93mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	33.6% 0.44mg	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	68.5% 274μg	35.2% 141μg	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	0% 0mg	81.6% 73.4mg	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	18.8% 2.8mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Focaccia, Italian flatbread, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.5% 0.15mg	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	78.4% 6.27mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	32.8% 0.75mg	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	36.3% 254mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	74.2% 1113mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	2.46% 91g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Focaccia, Italian flatbread, plain VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Focaccia, Italian flatbread, plain versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Focaccia, Italian flatbread, plain vs Cooked Broccoli Raab:

• 7 ounces of Focaccia, Italian flatbread, plain have 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 44.9 times more Vitamin K than Focaccia, Italian flatbread, plain.
• 7 ounces of Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Focaccia, Italian flatbread, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Focaccia, Italian flatbread, plain vs Cooked Broccoli Raab:

• 7 ounces of Focaccia, Italian flatbread, plain have 1.2 times more Copper, 2.5 times more Iron, 1.6 times more Phosphorus, 12.2 times more Selenium, 10 times more Sodium and 2.5 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.4 times more Calcium, 1.4 times more Magnesium, 3 times more Potassium and 2 times more Water than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Cooked Broccoli Raab contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Focaccia, Italian flatbread, plain have 10 times more Energy, 15.2 times more Fat, 9.9 times more Saturated Fat, 29.8 times more Omega 6, 11.5 times more Carbohydrate, 2.8 times more Sugars and 2.3 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.8 times more Omega 3 and 1.6 times more Fiber than Focaccia, Italian flatbread, plain.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6