Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	8.62% 250kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	126% 2g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	625% 812g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, corn	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	108% 1.4mg	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	47.5% 190μg	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	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	118% 1180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	467% 4.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	2209% 50.8mg	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	457% 3200mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	24.7% 914g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 3.2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 kilogram of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Cooked Broccoli Raab has 13.1 times more Calcium, 1.2 times more Potassium and 15.5 times more Water than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 5.6 times more Copper, 4.2 times more Magnesium, 13.4 times more Manganese, 3.9 times more Phosphorus, 3 times more Sodium and 4.1 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, rice cakes, brown rice, corn contain similar levels of Iron per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 4 times more Omega 3 than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 15.4 times more Energy, 6.2 times more Fat, 35.2 times more Omega 6, 26 times more Carbohydrate and 2.2 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, rice cakes, brown rice, corn offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6