Comparing Nutrients in 7 ounces Rye VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rye	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 671kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	11% 14.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	3.8% 2.76g	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	0.3% 0.22g	2.03% 1.47g	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	% 0.32g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.16g	g per day for Men 19-50 years
Fiber	79% 30g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Rye	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	30.5% 0.4mg	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	19% 75.4μg	53.6% 214μg	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	143% 129mg	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	11.2% 1.7mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	65.2% 5.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	16.7% 0.38mg	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	94% 659mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.57% 21g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rye vs Boiled Broccoli:

• Rye grain has 5 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 23.9 times more Vitamin K than Rye grain.
• Both Rye grain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rye vs Boiled Broccoli:

• Rye grain has 6 times more Copper, 3.9 times more Iron, 5.2 times more Magnesium, 13.3 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 8.7 times more Selenium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 20.5 times more Sodium and 8.4 times more Water than Rye grain.

Comparison of macro-nutrients per 7 ounces:

• Rye grain has 9.7 times more Energy, 4 times more Fat, 12.9 times more Omega 6, 10.6 times more Carbohydrate, 4.6 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sugars and 6.7 times more Fructose than Rye grain.
• Both Rye grain and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Rye grain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.