Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	7.6% 220kcal	201% 5830kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	449% 436g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	213% 68.2g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	533% 8.53g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1314% 223g	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	347% 451g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	6.34% 4.6g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.1g	g per day for Men 19-50 years
Fiber	71% 27g	213% 81g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	146% 1310μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	84% 1.1mg	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	62.5% 250μg	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	3.33% 3mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	108% 1080mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.58% 63μg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	273% 6.3mg	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	284% 1990mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	606% 9090mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	282% 31mg	11mg per day for Men 19-50 years
Water	25% 926g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 kilogram of Broccoli Raab has 16.4 times more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 67.3 times more Vitamin C and 54.6 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 kilogram of Broccoli Raab has 27 times more Calcium and 77.1 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 3.9 times more Copper, 3.6 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Selenium, 27.5 times more Sodium and 4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 26.5 times more Energy, 88.9 times more Fat, 82.2 times more Saturated Fat, 4.5 times more Omega 3, 770.3 times more Omega 6, 15.8 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6