Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Broccoli Raab	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	3% 87.3kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	70.3% 12g	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	199% 258g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	26.4% 19g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	45% 0.59mg	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	109% 437μg	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	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	43% 429mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	52% 0.47mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	35% 0.8mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, corn-based, extruded, onion-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Broccoli Raab have 16.4 times more Vitamin A, 1.2 times more Vitamin B5, 11.2 times more Vitamin C and 43.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Broccoli Raab have 3.7 times more Calcium, 2 times more Manganese, 1.4 times more Potassium, 2.3 times more Zinc and 46.3 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 2.8 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 10.6 times more Selenium and 28.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, onion-flavor contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.5 times more Omega 3 than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 22.7 times more Energy, 46.1 times more Fat, 52.3 times more Saturated Fat, 103.8 times more Omega 6, 22.8 times more Carbohydrate, 12.7 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6