Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	8.62% 250kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	114% 36.5g	32g per day for Men 19-50 years
Omega 3	126% 2g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	248% 42.2g	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% 644g	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	113% 43g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Vitamin A	252% 2270μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	79.2% 1.03mg	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	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83.3% 2μg	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	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	118% 1180mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	733% 6.6mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	609% 14mg	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	357% 2500mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	344% 189μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, granola bars, soft, uncoated, peanut butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Snacks, granola bars, soft, uncoated, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Snacks, granola bars, soft, uncoated, peanut butter:

• 1 kilogram of Cooked Broccoli Raab has 113.5 times more Vitamin A, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bars, soft, uncoated, peanut butter provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Snacks, granola bars, soft, uncoated, peanut butter:

• 1 kilogram of Cooked Broccoli Raab has 1.3 times more Calcium and 12.5 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter contains 8.8 times more Copper, 1.7 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 14.5 times more Selenium, 7.3 times more Sodium and 3.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bars, soft, uncoated, peanut butter contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 6.7 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter contains 17 times more Energy, 30.4 times more Fat, 41 times more Saturated Fat, 136.1 times more Omega 6, 20.6 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3