Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS 36% Creme De Menthe

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
36% Creme De Menthe	0%	2%	98%

Macro Nutrients

	Cooked Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Energy	3.42% 99kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	127% 165g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	228% 165g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	27% 15.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	0.074% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Calcium	47% 468mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	35.3% 0.32mg	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	63% 5.04mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	6.9% 0.16mg	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	46.5% 325mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS 36% Creme De Menthe per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of 36% Creme De Menthe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs 36% Creme De Menthe:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, 671.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than 36% Creme De Menthe.
• 14 ounces of 36% Creme De Menthe have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as 72 Proof Creme De Menthe have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs 36% Creme De Menthe:

• 14 ounces of Cooked Broccoli Raab have more Calcium, 18.1 times more Iron, more Magnesium, 9.5 times more Manganese, more Phosphorus, more Potassium, 3.3 times more Selenium, 11.2 times more Sodium, 13.5 times more Zinc and 3.2 times more Water than 36% Creme De Menthe.
• Both Cooked Broccoli Raab and 36% Creme De Menthe contain similar levels of Copper per 14 ounces.
• 14 ounces of 36% Creme De Menthe lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 1.8 times more Omega 3, more Fiber and more Protein than 36% Creme De Menthe.
• While 14 oz of 72 Proof Creme De Menthe contain 14.8 times more Energy, 13.3 times more Carbohydrate and 67.1 times more Sugars than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of 36% Creme De Menthe provide inadequate amounts of Fiber and Protein
• Both Cooked Broccoli Raab as well as 72 Proof Creme De Menthe provide inadequate amounts of Omega 6 in 14 ounces.