Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Toppings, butterscotch or caramel

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	8.62% 250kcal	74.5% 2160kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	439% 570g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	786% 570g	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	0% 0g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	252% 2270μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	0% 0mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	5.56% 5mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	118% 1180mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	12.6% 0.29mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	24.7% 914g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toppings, butterscotch or caramel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Toppings, butterscotch or caramel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Toppings, butterscotch or caramel:

• 1 kilogram of Cooked Broccoli Raab has 11.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 35.5 times more Vitamin B9, 74 times more Vitamin C, 50.6 times more Vitamin E and more Vitamin K than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains more Vitamin B12 than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Toppings, butterscotch or caramel have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Toppings, butterscotch or caramel:

• 1 kilogram of Cooked Broccoli Raab has 2.4 times more Calcium, more Copper, more Iron, 5.4 times more Magnesium, 13.1 times more Manganese, 2.1 times more Phosphorus, 5.2 times more Potassium, more Zinc and 2.2 times more Water than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains 6.1 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toppings, butterscotch or caramel contain similar levels of Selenium per one kilogram.
• 1 kilogram of Toppings, butterscotch or caramel lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has more Omega 3, more Fiber and 3.2 times more Protein than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains 8.6 times more Energy, 18.3 times more Carbohydrate and 91.9 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Toppings, butterscotch or caramel provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Toppings, butterscotch or caramel provide inadequate amounts of Omega 6 in one kilogram.