Comparing Nutrients in 100 grams Broccoli Raab VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Broccoli Raab	Medium Rye flour	Recommended Dietary Allowance
Energy	0.76% 22kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	3.5% 0.6g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	1.5% 1.1g	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	0.17% 0.12g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.9g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	31% 12g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Medium Rye flour	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	10.8% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20.6% 0.27mg	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	8.5% 34μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Medium Rye flour	Recommended Dietary Allowance
Calcium	11% 108mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	36.8% 0.33mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	105% 2.4mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	26% 14.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Medium Rye flour per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Medium Rye flour:

• 100 grams of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and 38 times more Vitamin K than Medium Rye flour.
• While 100 g of Medium Rye flour contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Medium Rye flour provide similar amounts of Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Medium Rye flour:

• 100 grams of Broccoli Raab have 4.5 times more Calcium, 16.5 times more Sodium and 8.4 times more Water than Medium Rye flour.
• While 100 g of Medium Rye flour contain 7.9 times more Copper, 2.9 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 14.4 times more Selenium and 2.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Medium Rye flour contain similar levels of Iron per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.9 times more Omega 3 than Medium Rye flour.
• While 100 g of Medium Rye flour contain 15.9 times more Energy, 20.6 times more Omega 6, 26.5 times more Carbohydrate, 4.4 times more Fiber and 3.4 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6