Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, cones, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.2% 11g	38g per day for Men 19-50 years
Protein	41% 23g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	67% 0.87mg	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	2.98% 12μg	70.4% 282μg	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	0% 0mg	163% 147mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	33% 0.3mg	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	126% 10mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	65.6% 1.5mg	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	25% 175mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	270% 4056mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, cones, plain versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, cones, plain vs Cooked Broccoli Raab:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 14.2 times more Vitamin A, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 23.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• 14 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, cones, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, cones, plain vs Cooked Broccoli Raab:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 2 times more Iron, 2.9 times more Selenium and 18.3 times more Sodium than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Zinc and 45.7 times more Water than Snacks, corn-based, extruded, cones, plain.
• 14 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 20.4 times more Energy, 51.7 times more Fat, 255.6 times more Saturated Fat, 25.2 times more Omega 6, 20.2 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 20.1 times more Omega 3 and 2.5 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• 14 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6