Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Broccoli Raab	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	3% 87.3kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.87% 0.32g	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	260% 338g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, fruit leather, pieces, with vitamin C	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	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	92% 1.2mg	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	14% 55.6μg	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	529% 476mg	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	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	43% 429mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	75.4% 0.68mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, fruit leather, pieces, with vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, fruit leather, pieces, with vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, fruit leather, pieces, with vitamin C:

• 14 ounces of Broccoli Raab have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 1.8 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Broccoli Raab.
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Raw Broccoli Raab as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, fruit leather, pieces, with vitamin C:

• 14 ounces of Broccoli Raab have 6 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 3 times more Phosphorus, 4.1 times more Zinc and 9.1 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 4.1 times more Copper, 3.2 times more Selenium and 9.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, fruit leather, pieces, with vitamin C contain similar levels of Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 17.2 times more Omega 3 and 31.7 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 17 times more Energy, 7.1 times more Fat, 11.9 times more Saturated Fat, 29.9 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in 14 ounces.