Comparing Nutrients in 14 ounces Broccoli Raab VS AMP Energy Drink

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
AMP Energy Drink	2%	1%	97%

Macro Nutrients

	Broccoli Raab	AMP Energy Drink	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	37% 48g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	66% 48g	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	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	AMP Energy Drink	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	61% 0.79mg	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	99% 2.4μg	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	AMP Energy Drink	Recommended Dietary Allowance
Calcium	43% 429mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	2.2% 0.02mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS AMP Energy Drink per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs AMP Energy Drink:

• 14 ounces of Broccoli Raab have more Vitamin A, 6.5 times more Vitamin B1, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than AMP Energy Drink.
• While 14 oz of AMP Energy Drink contain 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and AMP Energy Drink provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of AMP Energy Drink have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as AMP Energy Drink have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs AMP Energy Drink:

• 14 ounces of Broccoli Raab have 8.3 times more Calcium, 8.4 times more Copper, 107 times more Iron, 7.3 times more Magnesium, 4.3 times more Phosphorus, 65.3 times more Potassium, 1.2 times more Sodium and more Zinc than AMP Energy Drink.
• Both Broccoli Raab and AMP Energy Drink contain similar levels of Water per 14 ounces.
• 14 ounces of AMP Energy Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium and Zinc
• Both Raw Broccoli Raab as well as AMP Energy Drink lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have more Omega 3, more Fiber and 12.7 times more Protein than AMP Energy Drink.
• While 14 oz of AMP Energy Drink contain 4.2 times more Carbohydrate and 31.8 times more Sugars than Raw Broccoli Raab.
• 14 ounces of AMP Energy Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as AMP Energy Drink provide inadequate amounts of Energy and Omega 6 in 14 ounces.