Comparing Nutrients in 14 ounces Broccoli Raab VS Carob-flavor Beverage Mix, Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	Broccoli Raab	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	3% 87.3kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.54% 0.26g	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	285% 370g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Carob-flavor Beverage Mix, Powder	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	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	38% 0.49mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	43% 429mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	26.5% 0.24mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Carob-flavor Beverage Mix, Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Carob-flavor Beverage Mix, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Carob-flavor Beverage Mix, Powder:

• 14 ounces of Broccoli Raab have more Vitamin A, 18 times more Vitamin B1, 129 times more Vitamin B2, 1.6 times more Vitamin B3, 53.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• 14 ounces of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Carob-flavor Beverage Mix, Powder:

• 14 ounces of Broccoli Raab have 3.4 times more Calcium, 4.4 times more Magnesium, 6.3 times more Manganese, 10.4 times more Phosphorus, 1.9 times more Potassium, 9.6 times more Zinc and 31.9 times more Water than Carob-flavor Beverage Mix, Powder.
• While 14 oz of Carob-flavor Beverage Mix, Powder contain 1.4 times more Copper, 2.1 times more Iron, 1.5 times more Selenium and 3.1 times more Sodium than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 94.5 times more Omega 3 and 1.8 times more Protein than Carob-flavor Beverage Mix, Powder.
• While 14 oz of Carob-flavor Beverage Mix, Powder contain 16.9 times more Energy, 32.7 times more Carbohydrate and 3 times more Fiber than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 6 in 14 ounces.