Comparing Nutrients in 14 ounces Broccoli Raab VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Broccoli Raab	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	3% 87.3kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.3% 5.84g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	80.2% 13.6g	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	242% 314g	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	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	24% 0.31mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	5.3% 4.76mg	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	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	43% 429mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	22% 0.2mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	91% 2.1mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	108% 59μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	150% 2250mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cake, pudding-type, carrot, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cake, pudding-type, carrot, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Broccoli Raab have 1.4 times more Vitamin A, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 16.8 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cake, pudding-type, carrot, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Broccoli Raab have 2.8 times more Magnesium, 3.9 times more Zinc and 25.7 times more Water than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 1.6 times more Calcium, 1.3 times more Manganese, 3.4 times more Phosphorus, 14.9 times more Selenium and 17.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cake, pudding-type, carrot, dry mix contain similar levels of Copper, Iron and Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, pudding-type, carrot, dry mix contain 18.9 times more Energy, 20 times more Fat, 17.7 times more Saturated Fat, 1.3 times more Omega 3, 118.5 times more Omega 6, 27.8 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6