Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Molasses	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Energy	0.86% 25kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.29% 0.05g	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	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	103% 74.7g	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	17.7% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 29.4g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Molasses	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	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	51.5% 0.67mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Molasses	Recommended Dietary Allowance
Calcium	11.8% 118mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	54% 0.49mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	66.5% 1.53mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Molasses per 100 g

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

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

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 4.1 times more Vitamin B1, 70 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 100 g of Molasses contain 1.8 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Broccoli Raab.
• 100 grams of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Molasses:

• 100 grams of Cooked Broccoli Raab have 2.6 times more Phosphorus, 1.5 times more Sodium, 1.9 times more Zinc and 4.2 times more Water than Molasses.
• While 100 g of Molasses contain 1.7 times more Calcium, 6.5 times more Copper, 3.7 times more Iron, 9 times more Magnesium, 4 times more Manganese, 4.3 times more Potassium and 13.7 times more Selenium than Cooked Broccoli Raab.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have more Omega 3, more Fiber and more Protein than Molasses.
• While 100 g of Molasses contain 11.6 times more Energy, 24 times more Carbohydrate, 120.5 times more Sugars and 53.3 times more Fructose than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Molasses provide inadequate amounts of Omega 6 in 100 grams.