Comparing Nutrients in 100 grams Broccoli Raab VS Linoleic Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Broccoli Raab	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	0.76% 22kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	234% 39.8g	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	0% 0g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Linoleic Sunflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0% 0mg	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	0% 0μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	274% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	11% 108mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	NA	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	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Linoleic Sunflower Oil per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Linoleic Sunflower Oil:

• 100 grams of Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 41.5 times more Vitamin K than Linoleic Sunflower Oil.
• While 100 g of Linoleic (less Than 60%) Sunflower Oil contain 25.4 times more Vitamin E than Raw Broccoli Raab.
• 100 grams of Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Linoleic Sunflower Oil:

• 100 grams of Broccoli Raab have more Calcium, 71.3 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Linoleic Sunflower Oil.
• 100 grams of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Linoleic (less Than 60%) Sunflower Oil lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have more Carbohydrate, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 100 g of Linoleic (less Than 60%) Sunflower Oil contain 40.2 times more Energy, 204.1 times more Fat, 121.7 times more Saturated Fat and 1372.4 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Linoleic Sunflower Oil offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Linoleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein