Comparing Nutrients in 14 ounces Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	3% 87.3kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	25% 4.27g	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	94% 122g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	108% 78g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	12.2% 0.16mg	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	16% 63.5μg	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	9.7% 8.73mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	43% 429mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	31.3% 0.28mg	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	40.7% 3.25mg	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	22.4% 0.52mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.93% 367g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Broccoli Raab have 4.5 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 9.2 times more Vitamin C, 4.3 times more Vitamin E and 54.6 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Broccoli Raab have 3.1 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 7.3 times more Energy, 7 times more Fat, 8.3 times more Saturated Fat, 37.1 times more Omega 6, 10.8 times more Carbohydrate and 51.8 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6