Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	3% 87.3kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	522% 88.7g	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	138% 179g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	2.5% 1.83g	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	% 1.23g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	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	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	33.3% 0.43mg	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	25% 99μg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	43% 429mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	109% 2.5mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Broccoli Raab have 16.4 times more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 67.3 times more Vitamin C and 54.6 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Broccoli Raab have 27 times more Calcium and 77.1 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.9 times more Copper, 3.6 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Selenium, 27.5 times more Sodium and 4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Iron and Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 26.5 times more Energy, 88.9 times more Fat, 82.2 times more Saturated Fat, 4.5 times more Omega 3, 770.3 times more Omega 6, 15.8 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6