Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, yucca (cassava) chips, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, yucca (cassava) chips, salted	1%	45%	54%

Macro Nutrients

	Broccoli Raab	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Energy	3% 87.3kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	211% 275g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	18.4% 13.3g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	39.7% 0.52mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	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	73.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Calcium	43% 429mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	50.7% 0.46mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	48.7% 1.1mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	101% 3445mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	78.3% 1175mg	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	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, yucca (cassava) chips, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, yucca (cassava) chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, yucca (cassava) chips, salted:

• 14 ounces of Broccoli Raab have 3.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 42.3 times more Vitamin K than Snacks, yucca (cassava) chips, salted.
• While 14 oz of Snacks, yucca (cassava) chips, salted contain 2.8 times more Vitamin B5 and 1.7 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, yucca (cassava) chips, salted provide similar amounts of Vitamin B3 per 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, yucca (cassava) chips, salted:

• 14 ounces of Broccoli Raab have 2.1 times more Calcium, 3 times more Iron, 1.4 times more Manganese and 33.1 times more Water than Snacks, yucca (cassava) chips, salted.
• While 14 oz of Snacks, yucca (cassava) chips, salted contain 2.7 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 4.4 times more Potassium, 4.9 times more Selenium and 9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, yucca (cassava) chips, 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 3.3 times more Omega 3 and 2.4 times more Protein than Snacks, yucca (cassava) chips, salted.
• While 14 oz of Snacks, yucca (cassava) chips, salted contain 23.4 times more Energy, 52.9 times more Fat, 104.7 times more Saturated Fat, 234.6 times more Omega 6, 24.3 times more Carbohydrate, 8.8 times more Sugars and 1.4 times more Fiber than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6