Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Broccoli Raab	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	3% 87.3kcal	52% 1512kcal	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	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	27% 4.56g	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	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, pretzels, hard, plain, made with unenriched flour, salted	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	59.5% 0.71mg	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	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	35.4% 0.46mg	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	82.4% 329μg	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	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, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	43% 429mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	116% 1.05mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	309% 7.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	454% 6807mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, pretzels, hard, plain, made with unenriched flour, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 14 ounces of Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 14 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 1.6 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, pretzels, hard, plain, made with unenriched flour, salted provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 14 ounces of Broccoli Raab have 3 times more Calcium, 1.3 times more Iron, 1.3 times more Potassium and 28 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 14 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 6.3 times more Copper, 1.6 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 5.8 times more Selenium and 52 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, pretzels, hard, plain, made with unenriched flour, salted contain similar levels of Zinc 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 3.2 times more Omega 3 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 14 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 17.3 times more Energy, 7.1 times more Fat, 9 times more Saturated Fat, 39.7 times more Omega 6, 27.8 times more Carbohydrate and 2.9 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, pretzels, hard, plain, made with unenriched flour, salted offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6