Comparing Nutrients in 14 ounces Frostings, glaze, prepared-from-recipe VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Energy	46.7% 1353kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	440% 319g	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	0% 0g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.15mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	0.99% 3.97μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, glaze, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	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	1.5% 0.12mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	7.37% 51.6mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, glaze, prepared-from-recipe VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Frostings, glaze, 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 Frostings, glaze, prepared-from-recipe vs Broccoli Raab:

• 14 ounces of Frostings, glaze, prepared-from-recipe have more Vitamin B12 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 27 times more Vitamin B1, 2.9 times more Vitamin B2, 31.3 times more Vitamin B3, 6.3 times more Vitamin B5, 28.5 times more Vitamin B6, 83 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Frostings, glaze, prepared-from-recipe vs Broccoli Raab:

• 14 oz of Raw Broccoli Raab contain 6.4 times more Calcium, 7 times more Copper, 71.3 times more Iron, 11 times more Magnesium, 28.2 times more Manganese, 5.6 times more Phosphorus, 6.5 times more Potassium, 5.5 times more Sodium, 12.8 times more Zinc and 6.1 times more Water than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Frostings, glaze, prepared-from-recipe as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frostings, glaze, prepared-from-recipe have 15.5 times more Energy, 29.4 times more Carbohydrate and 211.7 times more Sugars than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 18.9 times more Omega 3, more Fiber and 7.2 times more Protein than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Frostings, glaze, prepared-from-recipe as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.