Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Broccoli Raab	Durum Wheat	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.47% 0.93g	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	54.7% 71g	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	NA	38g per day for Men 19-50 years
Protein	6.84% 3.83g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Durum Wheat	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32.2% 0.42mg	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	10.8% 43μg	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	NA	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	Durum Wheat	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	61.4% 0.55mg	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	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	131% 3mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.7% 431mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Durum Wheat per 100 g

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

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

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While 100 g of Durum Wheat contain 2.5 times more Vitamin B1, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Durum Wheat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Durum Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Durum Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Durum Wheat:

• 100 grams of Cooked Broccoli Raab have 3.5 times more Calcium, 28 times more Sodium and 8.4 times more Water than Durum Wheat.
• While 100 g of Durum Wheat contain 7.4 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 7.9 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Potassium, 68.8 times more Selenium and 7.7 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 4.2 times more Omega 3 than Durum Wheat.
• While 100 g of Durum Wheat contain 13.6 times more Energy, 4.8 times more Fat, 30 times more Omega 6, 22.8 times more Carbohydrate and 3.6 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6