Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Broccoli Raab	Brazilnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	200% 64g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 9.25g	g per day for Men 19-50 years
Fiber	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	27% 15.2g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	47% 468mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	13834% 7608μg	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	146% 16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Brazilnuts:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9, 52.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.7 times more Vitamin B1 and 2.2 times more Vitamin E than Cooked Broccoli Raab.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Brazilnuts:

• 14 ounces of Cooked Broccoli Raab have 18.7 times more Sodium and 26.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Calcium, 23.2 times more Copper, 1.9 times more Iron, 13.9 times more Magnesium, 3.2 times more Manganese, 8.8 times more Phosphorus, 1.9 times more Potassium, 1474.6 times more Selenium and 7.5 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 5.6 times more Omega 3 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 26.4 times more Energy, 129 times more Fat, 181.3 times more Saturated Fat, 785.9 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6