Comparing Nutrients in 7 ounces Durum Wheat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Durum Wheat	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 673kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	48.5% 27g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	26% 0.34mg	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	21.3% 85.3μg	41% 165μg	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	44.5% 40mg	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	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	9.26% 0.083mg	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	87.3% 7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	34% 0.78mg	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	144% 1008mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Durum Wheat have 2.6 times more Vitamin B1, 5.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• Both Durum Wheat and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Durum Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Durum Wheat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Durum Wheat vs Broccoli Raab:

• 7 ounces of Durum Wheat have 13.2 times more Copper, 1.6 times more Iron, 6.5 times more Magnesium, 7.6 times more Manganese, 7 times more Phosphorus, 2.2 times more Potassium, 89.4 times more Selenium and 5.4 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.2 times more Calcium, 16.5 times more Sodium and 8.5 times more Water than Durum Wheat.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durum Wheat have 15.4 times more Energy, 5 times more Fat, 32.1 times more Omega 6, 25 times more Carbohydrate and 4.3 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.9 times more Omega 3 than Durum Wheat.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6