Comparing Nutrients in 100 grams Broccoli Raab VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	0.76% 22kcal	9.93% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	36.2% 47g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	9.57% 6.94g	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	3.7% 2.67g	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	% 1.84g	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	21.3% 8.1g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.29mg	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	17.5% 70μg	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	22.4% 20mg	0.11% 0.1mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	11% 108mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	34% 0.31mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	96% 2.2mg	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	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Toasted Multi-grain Bread per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Toasted Multi-grain Bread:

• 100 grams of Broccoli Raab have more Vitamin A, 202 times more Vitamin C, 4.1 times more Vitamin E and 149.3 times more Vitamin K than Toasted Multi-grain Bread.
• While 100 g of Toasted Multi-grain Bread with Whole-grain contain 1.5 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Toasted Multi-grain Bread provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Toasted Multi-grain Bread:

• 100 grams of Broccoli Raab have 2.9 times more Water than Toasted Multi-grain Bread.
• While 100 g of Toasted Multi-grain Bread with Whole-grain contain 7.3 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 5.6 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 35.8 times more Selenium, 12.5 times more Sodium and 2.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Toasted Multi-grain Bread contain similar levels of Calcium per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Multi-grain Bread with Whole-grain contain 13.1 times more Energy, 9.4 times more Fat, 11.4 times more Saturated Fat, 62.5 times more Omega 6, 16.5 times more Carbohydrate, 18.3 times more Sugars, 15.7 times more Fructose, 3 times more Fiber and 4.6 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Toasted Multi-grain Bread offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6