Comparing Nutrients in 14 ounces Broccoli Raab VS Glutino, Gluten Free Cookies, Chocolate Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	2%	34%	64%

Macro Nutrients

	Broccoli Raab	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Energy	3% 87.3kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	40.8% 6.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	232% 302g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	268% 194g	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	0% 0g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 189g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	0% 0mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	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	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Calcium	43% 429mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	115% 1.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	89% 2.04mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Glutino, Gluten Free Cookies, Chocolate Vanilla Creme per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Glutino, Gluten Free Cookies, Chocolate Vanilla Creme:

• 14 ounces of Broccoli Raab have 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Broccoli Raab vs Glutino, Gluten Free Cookies, Chocolate Vanilla Creme:

• 14 ounces of Broccoli Raab have 5.7 times more Calcium, 1.2 times more Potassium and 32.6 times more Water than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• While 14 oz of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain 6.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese and 8.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Glutino, Gluten Free Cookies, Chocolate Vanilla Creme lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 3.4 times more Omega 3 and 1.4 times more Protein than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• While 14 oz of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain 21.5 times more Energy, 36.5 times more Fat, 95.2 times more Saturated Fat, 60.2 times more Omega 6, 26.7 times more Carbohydrate and 128.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Glutino, Gluten Free Cookies, Chocolate Vanilla Creme offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6