Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	7.6% 220kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	165% 53g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	107% 18g	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	478% 622g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	195% 141g	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	10.8% 7.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 127g	g per day for Men 19-50 years
Fiber	71% 27g	100% 38g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	146% 1310μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	512% 6.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	316% 50.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	422% 5.5mg	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	345% 1380μg	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	224% 202mg	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	108% 16mg	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	419% 503μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	108% 1080mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	493% 4.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	545% 12.5mg	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	386% 2700mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 926g	1.87% 69.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 1 kilogram of Broccoli Raab has 1.7 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While 1 kg of Snacks, peas, roasted, wasabi-flavored contains 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Broccoli Raab.
• 1 kilogram of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 1 kilogram of Broccoli Raab has 13.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 1 kg of Snacks, peas, roasted, wasabi-flavored contains 10.6 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 3.7 times more Potassium, 7.2 times more Selenium, 9.1 times more Sodium and 4.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, peas, roasted, wasabi-flavored contain similar levels of Calcium 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 1.4 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• While 1 kg of Snacks, peas, roasted, wasabi-flavored contains 19.6 times more Energy, 28.8 times more Fat, 63.7 times more Saturated Fat, 62.8 times more Omega 6, 21.8 times more Carbohydrate, 37.1 times more Sugars, 1.4 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6