Comparing Nutrients in 100 grams Broccoli Raab VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	0.76% 22kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	7.9% 5.74g	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	0.23% 0.17g	2.73% 1.98g	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	% 0.1g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	13% 4.9g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	20.8% 83μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.6% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	3% 2.7mg	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	11% 1.62mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	11% 108mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	27% 0.24mg	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	26.8% 2.14mg	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	42.8% 0.98mg	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	10.4% 73mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seasoned Dry Bread Crumbs per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 100 grams of Broccoli Raab have 13.1 times more Vitamin A, 7.5 times more Vitamin C, 6.2 times more Vitamin E and 4.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 100 g of Seasoned Grated Dry Bread Crumbs contain 5.9 times more Vitamin B1, 3.2 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12
• 100 grams of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Seasoned Dry Bread Crumbs :

• 100 grams of Broccoli Raab have 14.6 times more Water than Seasoned Dry Bread Crumbs .
• While 100 g of Seasoned Grated Dry Bread Crumbs contain 1.7 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 24.7 times more Selenium, 63.6 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs contain similar levels of Potassium per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Seasoned Grated Dry Bread Crumbs contain 17.4 times more Energy, 11.2 times more Fat, 16.8 times more Saturated Fat, 71.9 times more Omega 6, 24 times more Carbohydrate, 15.1 times more Sugars, 11.6 times more Fructose, 1.8 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Dry Bread Crumbs offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6