Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Black Tea, Ready-to-drink, Lemon, Sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Black Tea, Ready-to-drink, Lemon, Sweetened	0%	4%	96%

Macro Nutrients

	Cooked Broccoli Raab	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0% 0g	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	33% 43g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	52% 37.7g	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	26% 19g	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	% 14.2g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 4.45g	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	Black Tea, Ready-to-drink, Lemon, Sweetened	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% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	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	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Calcium	47% 468mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	2.65% 0.024mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	19.5% 0.45mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Black Tea, Ready-to-drink, Lemon, Sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Black Tea, Ready-to-drink, Lemon, Sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Black Tea, Ready-to-drink, Lemon, Sweetened.
• 14 ounces of Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• 14 ounces of Cooked Broccoli Raab have 29.5 times more Calcium, 12.5 times more Copper, more Iron, 27 times more Magnesium, 3.4 times more Manganese, 82 times more Phosphorus, 24.5 times more Potassium, more Selenium, 18.7 times more Sodium and 54 times more Zinc than Black Tea, Ready-to-drink, Lemon, Sweetened.
• Both Cooked Broccoli Raab and Black Tea, Ready-to-drink, Lemon, Sweetened contain similar levels of Water per 14 ounces.
• 14 ounces of Black Tea, Ready-to-drink, Lemon, Sweetened lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have more Omega 3, more Fiber and more Protein than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While 14 oz of Black Tea, Ready-to-drink, Lemon, Sweetened contain 3.5 times more Carbohydrate, 15.3 times more Sugars and 19.9 times more Fructose than Cooked Broccoli Raab.
• 14 ounces of Black Tea, Ready-to-drink, Lemon, Sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Black Tea, Ready-to-drink, Lemon, Sweetened provide inadequate amounts of Energy and Omega 6 in 14 ounces.