Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	149% 4310kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	113% 36g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	239% 40.7g	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	608% 791g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	734% 532g	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	137% 52g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, caramel-coated, without peanuts	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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	21.5% 0.28mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	108% 1080mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	132% 1.2mg	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	268% 21.4mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	96% 2.2mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	25% 926g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, caramel-coated, without peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B5, 6.1 times more Vitamin B6, 16.6 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 17.9 times more Vitamin K than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 1.8 times more Vitamin B3 than Raw Broccoli Raab.
• 1 kilogram of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Broccoli Raab has 2.5 times more Calcium, 1.2 times more Iron, 1.8 times more Manganese, 1.8 times more Potassium, 1.3 times more Zinc and 33.1 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 2.8 times more Copper, 1.6 times more Magnesium, 3.6 times more Selenium and 6.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 19.6 times more Energy, 26.1 times more Fat, 43.5 times more Saturated Fat, 2.1 times more Omega 3, 140.3 times more Omega 6, 27.8 times more Carbohydrate, 140 times more Sugars and 1.9 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, caramel-coated, without peanuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6