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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
36% Creme De Menthe	0%	2%	98%

Macro Nutrients

	Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Energy	3% 87.3kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	127% 165g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	0% 0g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	0.074% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	36% Creme De Menthe	Recommended Dietary Allowance
Calcium	43% 429mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.93% 367g	3.04% 112g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Broccoli Raab vs 36% Creme De Menthe:

• 14 ounces of Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, 407 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 Raw 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 Broccoli Raab vs 36% Creme De Menthe:

• 14 ounces of Broccoli Raab have more Calcium, 30.6 times more Iron, more Magnesium, 9.9 times more Manganese, more Phosphorus, more Potassium, 6.6 times more Sodium, 19.3 times more Zinc and 3.3 times more Water than 36% Creme De Menthe.
• While 14 oz of 72 Proof Creme De Menthe contain 1.9 times more Copper than Raw Broccoli Raab.
• 14 ounces of 36% Creme De Menthe lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as 72 Proof Creme De Menthe lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.7 times more Omega 3, more Fiber and more Protein than 36% Creme De Menthe.
• While 14 oz of 72 Proof Creme De Menthe contain 16.9 times more Energy, 14.6 times more Carbohydrate and 109.5 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of 36% Creme De Menthe provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli Raab as well as 72 Proof Creme De Menthe provide inadequate amounts of Omega 6 in 14 ounces.