Comparing Nutrients in 14 ounces Broccoli Raab VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	0%	100%	0%

Macro Nutrients

	Broccoli Raab	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1067% 341g	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	38.7% 6.58g	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	0% 0g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	0% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	0% 0mg	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	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Calcium	43% 429mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	0% 0mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	0% 0mg	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	0% 0mg	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	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• 14 ounces of Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 448 times more Vitamin K than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• 14 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• 14 ounces of Broccoli Raab have more Calcium, more Copper, 53.5 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• 14 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts 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 Carbohydrate, more Fiber and more Protein than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• While 14 oz of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts contain 40.2 times more Energy, 204.1 times more Fat, 1036.2 times more Saturated Fat and 57.1 times more Omega 6 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein