Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	8.62% 250kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	156% 50g	32g per day for Men 19-50 years
Omega 3	126% 2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	495% 643g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	250% 181g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 181g	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	58.5% 0.76mg	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	163% 650μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	169% 25.3mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	118% 1180mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	248% 2.23mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	560% 13mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	33.2% 1130mg	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	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 11.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Cooked Broccoli Raab has 4.1 times more Calcium, 3 times more Potassium and 20.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3 times more Copper, 2 times more Iron, 3.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Selenium, 8.4 times more Sodium and 2.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 3.4 times more Omega 3 and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 20 times more Energy, 47.8 times more Fat, 56.2 times more Saturated Fat, 52 times more Omega 6, 20.6 times more Carbohydrate, 29.2 times more Sugars and 1.3 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6