Comparing Nutrients in 14 ounces Broccoli Raab VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Broccoli Raab	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3% 87.3kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	76.3% 24.4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	99% 17g	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	176% 229g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, peanut butter, commercially prepared, soft-type	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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	8.24% 0.11mg	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	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	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	43% 429mg	4.76% 47.6mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	74.2% 1.7mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, peanut butter, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Broccoli Raab have more Vitamin A, 6.3 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.5 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 Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Broccoli Raab have 9 times more Calcium, 2.4 times more Iron, 1.8 times more Potassium, 1.4 times more Zinc and 8 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.9 times more Copper, 1.5 times more Magnesium, 4.4 times more Selenium and 10.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Manganese and Phosphorus per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.7 times more Omega 3 and 1.6 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 20.8 times more Energy, 49.8 times more Fat, 74.1 times more Saturated Fat, 146.3 times more Omega 6, 20.2 times more Carbohydrate and 1.7 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6