Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Energy	22% 639kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	108% 78g	2.1% 1.5g	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	NA	0.93% 0.67g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	52.2% 0.68mg	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	16% 63.5μg	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	9.7% 8.73mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 139mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	18.5% 0.17mg	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	40.7% 3.25mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	68% 1.57mg	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	16% 111mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	6.75% 250g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Desserts, apple crisp, prepared-from-recipe vs Broccoli Raab:

• 14 oz of Raw Broccoli Raab contain 4.5 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 9.2 times more Vitamin C, 4.3 times more Vitamin E and 54.6 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Broccoli Raab:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3.1 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 7.3 times more Energy, 7 times more Fat, 8.3 times more Saturated Fat, 37.1 times more Omega 6, 10.8 times more Carbohydrate and 51.8 times more Sugars than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6