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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	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	18.2% 3.1g	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	192% 250g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	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	11.5% 4.37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	41% 23g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	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	2.98% 12μg	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	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	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	126% 10mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	25% 175mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	270% 4056mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS 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 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 Broccoli Raab:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 8.2 times more Vitamin A, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 27.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Broccoli Raab provide similar amounts of Vitamin B3 per 14 ounces.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 3.8 times more Selenium and 31 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 36 times more Calcium, 2 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 3.7 times more Zinc and 46.3 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Broccoli Raab contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 23.2 times more Energy, 54.9 times more Fat, 274.1 times more Saturated Fat, 26.9 times more Omega 6, 22.1 times more Carbohydrate and 1.8 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 18.9 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6