Comparing Nutrients in 100 grams Dark Rye Flour VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11.2% 325kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	0.86% 0.62g	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	0.32% 0.23g	0.33% 0.24g	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	% 0.22g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.15g	g per day for Men 19-50 years
Fiber	62.6% 24g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17% 0.22mg	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	8.25% 33μg	17.8% 71μg	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	0% 0mg	41% 37mg	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	18% 2.73mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.7% 37mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	8.33% 0.075mg	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	62% 4.97mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	16.5% 0.38mg	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	71.3% 499mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Cooked Broccoli Raab:

• 100 grams of Dark Rye Flour have 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 227 times more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Cooked Broccoli Raab provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dark Rye Flour vs Cooked Broccoli Raab:

• 100 grams of Dark Rye Flour have 7.5 times more Copper, 3.9 times more Iron, 5.9 times more Magnesium, 16 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, 13.8 times more Selenium and 9.3 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 3.2 times more Calcium, 28 times more Sodium and 8.5 times more Water than Dark Rye Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Rye Flour have 13 times more Energy, 4.3 times more Fat, 29 times more Omega 6, 22 times more Carbohydrate, 3.7 times more Sugars, 8.5 times more Fiber and 4.2 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.4 times more Omega 3 than Dark Rye Flour.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6