Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Burdock Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Burdock Root	8%	2%	90%

Macro Nutrients

	Cooked Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4% 2.9g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.5% 0.24mg	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	17.8% 71μg	5.75% 23μg	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	41% 37mg	3.33% 3mg	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	17% 2.53mg	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Burdock Root	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.56% 0.077mg	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	16% 1.27mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	10% 0.23mg	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	11.7% 82mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.06% 308mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Burdock Root per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Burdock Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Burdock Root:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 16.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 12.3 times more Vitamin C, 6.7 times more Vitamin E and 160 times more Vitamin K than Burdock Root.
• Both Cooked Broccoli Raab and Burdock Root provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Burdock Root have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Burdock Root:

• 100 grams of Cooked Broccoli Raab have 2.9 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium, 11.2 times more Sodium and 1.6 times more Zinc than Burdock Root.
• While 100 g of Raw Burdock Root contain 1.4 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Burdock Root contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 100.5 times more Omega 3 and 2.5 times more Protein than Burdock Root.
• While 100 g of Raw Burdock Root contain 2.9 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Burdock Root offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Burdock Root provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Burdock Root provide inadequate amounts of Omega 6 in 100 grams.