Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	8.62% 250kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	126% 2g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	326% 55.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	589% 766g	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	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	252% 2270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	51.5% 0.67mg	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	87.5% 350μg	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	3.33% 3mg	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	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	118% 1180mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	307% 2.76mg	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	249% 20mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	153% 3.5mg	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	117% 820mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	202% 3030mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookies, brownies, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Cooked Broccoli Raab has 227 times more Vitamin A, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9 and 123.3 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both Cooked Broccoli Raab and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Cooked Broccoli Raab has 6.2 times more Calcium, 1.6 times more Potassium and 32.6 times more Water than Cookies, brownies, dry mix, regular.
• While 1 kg of Cookies, brownies, dry mix, regular contains 3.7 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2 times more Selenium and 5.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, brownies, dry mix, regular contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, brownies, dry mix, regular contains 17.4 times more Energy, 28.7 times more Fat, 28.3 times more Saturated Fat, 3.8 times more Omega 3, 179 times more Omega 6 and 24.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, brownies, dry mix, regular offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6