Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	7.6% 220kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	309% 99g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	137% 23.2g	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	510% 663g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	414% 300g	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	150% 57g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	146% 1310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	110% 1.43mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	108% 1080mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	274% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	731% 17mg	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	309% 2160mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	175% 19mg	11mg per day for Men 19-50 years
Water	25% 926g	2.13% 78.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bites, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 2.5 times more Vitamin B9, 101 times more Vitamin C and 24.6 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bites, mixed flavors provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Broccoli Raab has 2.6 times more Calcium, 1.4 times more Iron and 11.7 times more Water than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 5.9 times more Copper, 3.1 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 20 times more Selenium, 5.1 times more Sodium and 2.5 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bites, mixed flavors contains 20.5 times more Energy, 35.7 times more Fat, 119.1 times more Saturated Fat, 80 times more Omega 6, 23.3 times more Carbohydrate, 78.9 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bites, mixed flavors offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6