Comparing Nutrients in 100 grams Broccoli Raab VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Broccoli Raab	Lemon Grass	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.4% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.81% 0.14g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lemon Grass	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	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.15% 0.08mg	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	18.8% 75μg	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	2.9% 2.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lemon Grass	Recommended Dietary Allowance
Calcium	11% 108mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	29.6% 0.27mg	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	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	227% 5.22mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lemon Grass per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Lemon Grass :

• 100 grams of Broccoli Raab have more Vitamin A, 2.5 times more Vitamin B1, 6.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.8 times more Vitamin C than Lemon Grass .
• Both Broccoli Raab and Lemon Grass provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Lemon Grass have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Broccoli Raab as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Lemon Grass :

• 100 grams of Broccoli Raab have 1.7 times more Calcium, 5.5 times more Sodium and 1.3 times more Water than Lemon Grass .
• While 100 g of Raw Lemon Grass contain 6.3 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium, 13.2 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Potassium and 2.9 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Lemon Grass lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 6.1 times more Omega 3 and 1.7 times more Protein than Lemon Grass .
• While 100 g of Raw Lemon Grass contain 4.5 times more Energy and 8.9 times more Carbohydrate than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Lemon Grass provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in 100 grams.