Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Hard Lemonade Malt Beer

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Hard Lemonade Malt Beer	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Energy	8.62% 250kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	77.5% 101g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	135% 98g	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	3.3% 2.4g	54% 39g	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	% 2.3g	% 35.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 21g	g per day for Men 19-50 years
Fiber	73.7% 28g	0% 0g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	17% 0.22mg	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	178% 710μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	31% 28mg	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	169% 25.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Calcium	118% 1180mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	8.9% 0.08mg	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	159% 12.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	2.6% 0.06mg	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	117% 820mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23% 857g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Hard Lemonade Malt Beer per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Hard Lemonade Malt Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Hard Lemonade Malt Beer:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 28.2 times more Vitamin B1, 14 times more Vitamin B2, 9 times more Vitamin B3, 10.9 times more Vitamin B5, 10 times more Vitamin B6, 17.8 times more Vitamin B9, 13.2 times more Vitamin C, 126.5 times more Vitamin E and more Vitamin K than Hard Lemonade Malt Beer.
• 1 kilogram of Hard Lemonade Malt Beer have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Hard Lemonade Malt Beer have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Hard Lemonade Malt Beer:

• 1 kilogram of Cooked Broccoli Raab has 29.5 times more Calcium, 9.4 times more Copper, 42.3 times more Iron, 6.8 times more Magnesium, 63.3 times more Manganese, 11.7 times more Phosphorus, 12.7 times more Potassium, 4.3 times more Selenium, 11.2 times more Sodium and 54 times more Zinc than Hard Lemonade Malt Beer.
• Both Cooked Broccoli Raab and Hard Lemonade Malt Beer contain similar levels of Water per one kilogram.
• 1 kilogram of Hard Lemonade Malt Beer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has more Omega 3, more Fiber and more Protein than Hard Lemonade Malt Beer.
• While 1 kg of Hard Lemonade Malt Beer contains 2.7 times more Energy, 3.2 times more Carbohydrate, 15.8 times more Sugars and 16.3 times more Fructose than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Hard Lemonade Malt Beer provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Hard Lemonade Malt Beer provide inadequate amounts of Omega 6 in one kilogram.