Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Cooked Broccoli Raab	Light Rye Flour	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.95% 0.5g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.3% 0.93g	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	0.12% 0.09g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.57g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	21% 8g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Light Rye Flour	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	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.23mg	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	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Light Rye Flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	23.7% 0.21mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	50.5% 1.16mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Light Rye Flour per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Light Rye Flour:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 43.4 times more Vitamin K than Light Rye Flour.
• While 100 g of Light Rye Flour contain 2 times more Vitamin B1 and 1.5 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Light Rye Flour provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Light Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Light Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Light Rye Flour:

• 100 grams of Cooked Broccoli Raab have 9.1 times more Calcium, 1.4 times more Iron, 1.5 times more Potassium, 28 times more Sodium and 8 times more Water than Light Rye Flour.
• While 100 g of Light Rye Flour contain 2.8 times more Copper, 3.1 times more Manganese, 1.6 times more Phosphorus, 13.5 times more Selenium and 2.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Light Rye Flour contain similar levels of Magnesium per 100 grams.
• 100 grams of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 2.4 times more Omega 3 than Light Rye Flour.
• While 100 g of Light Rye Flour contain 14.3 times more Energy, 16.2 times more Omega 6, 24.6 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6