Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Broccoli Raab	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	3% 87.3kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	47% 15g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	240% 41g	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	158% 205g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	16.4% 12g	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	138% 52.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, oriental mix, rice-based	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	22% 0.29mg	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	37.7% 151μg	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	1.32% 1.2mg	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	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	43% 429mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	59% 0.53mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	220% 5.05mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, oriental mix, rice-based per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, oriental mix, rice-based:

• 14 ounces of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 67.3 times more Vitamin C and 93.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, oriental mix, rice-based:

• 14 ounces of Broccoli Raab have 2 times more Calcium and 36.3 times more Water than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 3.2 times more Copper, 5.4 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium, 12.5 times more Sodium and 3.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, oriental mix, rice-based contain similar levels of Iron per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, oriental mix, rice-based contain 23 times more Energy, 52.2 times more Fat, 45.6 times more Saturated Fat, 1.7 times more Omega 3, 354.7 times more Omega 6, 18.1 times more Carbohydrate, 7.9 times more Sugars, 4.9 times more Fiber and 5.5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6