Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Carob-flavor Beverage Mix, Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	Cooked Broccoli Raab	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	8.62% 250kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	718% 933g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	211% 80g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Carob-flavor Beverage Mix, Powder	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	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	95% 1.24mg	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	0% 0μg	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	411% 370mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	118% 1180mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	66.7% 0.6mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	27.4% 0.63mg	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	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Carob-flavor Beverage Mix, Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Carob-flavor Beverage Mix, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Carob-flavor Beverage Mix, Powder:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 18.8 times more Vitamin B1, 140 times more Vitamin B2, 2.7 times more Vitamin B3, 74.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• 1 kilogram of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Carob-flavor Beverage Mix, Powder:

• 1 kilogram of Cooked Broccoli Raab has 3.7 times more Calcium, 1.3 times more Copper, 5.4 times more Magnesium, 6 times more Manganese, 11.7 times more Phosphorus, 3.3 times more Potassium, 6.8 times more Zinc and 31.5 times more Water than Carob-flavor Beverage Mix, Powder.
• While 1 kg of Carob-flavor Beverage Mix, Powder contains 3.6 times more Iron and 1.8 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Carob-flavor Beverage Mix, Powder contain similar levels of Selenium per one kilogram.
• 1 kilogram of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 100.5 times more Omega 3 and 2.1 times more Protein than Carob-flavor Beverage Mix, Powder.
• While 1 kg of Carob-flavor Beverage Mix, Powder contains 14.9 times more Energy, 29.9 times more Carbohydrate and 2.9 times more Fiber than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 6 in one kilogram.