Comparing Nutrients in 14 ounces Broccoli Raab VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Broccoli Raab	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	3% 87.3kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	192% 250g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	191% 138g	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	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	6.1% 0.079mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0.88% 0.79mg	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	43% 429mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	153% 1.4mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	64% 1.47mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Syrups, chocolate, fudge-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Syrups, chocolate, fudge-type:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 8.6 times more Vitamin B6, 20.8 times more Vitamin B9, 101 times more Vitamin C and 89.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 1.6 times more Vitamin E than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Syrups, chocolate, fudge-type:

• 14 ounces of Broccoli Raab have 2.2 times more Calcium, 1.6 times more Iron and 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 8.3 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 10.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Syrups, chocolate, fudge-type contain similar levels of Manganese and 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 7.9 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 15.9 times more Energy, 18.2 times more Fat, 48 times more Saturated Fat, 22.1 times more Carbohydrate, 91.6 times more Sugars and 1.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 14 ounces.