Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	3% 87.3kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	53% 9g	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	237% 309g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	4.76% 3.45g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 2.86g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	151% 57.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	48% 0.62mg	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	30.8% 123μg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	43% 429mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	116% 1.04mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	192% 4.4mg	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	203% 1421mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	38.4% 1306mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, popcorn, air-popped:

• 14 ounces of Broccoli Raab have 13.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 186.7 times more Vitamin K than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, air-popped provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, popcorn, air-popped:

• 14 ounces of Broccoli Raab have 15.4 times more Calcium, 4.1 times more Sodium and 27.9 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 6.2 times more Copper, 1.5 times more Iron, 6.5 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 3.5 times more Omega 3 than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 17.6 times more Energy, 9.3 times more Fat, 78 times more Omega 6, 27.3 times more Carbohydrate, 5.4 times more Fiber and 4.1 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6