Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Cooked Broccoli Raab	Enriched Semolina	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.1% 1.05g	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	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.3% 0.39g	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	56% 73g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Enriched Semolina	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	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.92% 0.1mg	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	45.8% 183μg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Enriched Semolina	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	21% 0.19mg	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	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	27% 0.62mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Enriched Semolina per 100 g

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

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

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C and 9.7 times more Vitamin E than Enriched Semolina.
• While 100 g of Enriched Semolina contain 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Cooked Broccoli Raab.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Enriched Semolina have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Enriched Semolina:

• 100 grams of Cooked Broccoli Raab have 6.9 times more Calcium, 1.8 times more Potassium, 56 times more Sodium and 7.2 times more Water than Enriched Semolina.
• While 100 g of Enriched Semolina contain 2.5 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 68.8 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 5.4 times more Omega 3 than Enriched Semolina.
• While 100 g of Enriched Semolina contain 14.4 times more Energy, 12.7 times more Omega 6, 23.3 times more Carbohydrate, 1.4 times more Fiber and 3.3 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6