Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	8.62% 250kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	119% 20.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	525% 683g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	65.7% 47.6g	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	18.6% 13.5g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, pita chips, salted	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	467% 5.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	84% 1.1mg	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	338% 1350μg	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	462% 69.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	118% 1180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	574% 46mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	285% 6.56mg	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	177% 1240mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	602% 331μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	569% 8540mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, pita chips, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Snacks, pita chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 213.3 times more Vitamin K than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, pita chips, salted provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 1 kilogram of Cooked Broccoli Raab has 6.9 times more Calcium, 2.7 times more Potassium and 45.7 times more Water than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 25.5 times more Selenium, 15.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• 1 kilogram of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 2 times more Omega 3 than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 18.3 times more Energy, 29.2 times more Fat, 15.1 times more Saturated Fat, 65.3 times more Omega 6, 21.9 times more Carbohydrate, 7.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6