Comparing Nutrients in 1 kilogram Broccoli Raab VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Broccoli Raab	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	43% 56g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	40.4% 29.3g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	15.8% 6g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	59.6% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	19.2% 0.25mg	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	208% 830μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	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	108% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	108% 1080mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	16.4% 657μg	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	268% 21.4mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	22.6% 0.52mg	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	104% 730mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 926g	25% 924g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Prepared With Water Powder With Aspartame Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Prepared With Water Powder With Aspartame Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 1 kilogram of Broccoli Raab has more Vitamin A, 7.7 times more Vitamin B1, 14.4 times more Vitamin B3, 6.8 times more Vitamin B6, 83 times more Vitamin B9, more Vitamin C, more Vitamin E and 2240 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 kg of Prepared With Water Powder With Aspartame Cocoa Mix contains more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Prepared With Water Powder With Aspartame Cocoa Mix provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Broccoli Raab vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 1 kilogram of Broccoli Raab has 2.3 times more Calcium, 5.5 times more Iron, 1.3 times more Magnesium, 7.6 times more Manganese and 2.9 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 kg of Prepared With Water Powder With Aspartame Cocoa Mix contains 1.6 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Prepared With Water Powder With Aspartame Cocoa Mix contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3, 4.5 times more Fiber and 2.6 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 kg of Prepared With Water Powder With Aspartame Cocoa Mix contains 2 times more Carbohydrate and 7.7 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Energy and Omega 6 in one kilogram.