Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	3% 87.3kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	42.5% 7.22g	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	190% 247g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 50.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	167% 2.17mg	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	137% 548μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	43% 429mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	216% 4.98mg	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	153% 1072mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Broccoli Raab have 1.7 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Broccoli Raab.
• 14 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Broccoli Raab have 13.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 10.6 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 3.7 times more Potassium, 7.2 times more Selenium, 9.1 times more Sodium and 4.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, peas, roasted, wasabi-flavored contain similar levels of Calcium 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 1.4 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 19.6 times more Energy, 28.8 times more Fat, 63.7 times more Saturated Fat, 62.8 times more Omega 6, 21.8 times more Carbohydrate, 37.1 times more Sugars, 1.4 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6