Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Broccoli Raab	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	7.6% 220kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	329% 319g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	191% 61g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	659% 112g	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	345% 449g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	254% 142g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	146% 1310μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	193% 9.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	199% 2.6mg	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	163% 650μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	938% 8.44mg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	462% 10.6mg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	25% 926g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 kilogram of Broccoli Raab has 10.1 times more Vitamin A, 1.3 times more Vitamin B9 and 15.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli Raab.
• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 kilogram of Broccoli Raab has 1.2 times more Sodium and 14 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 20.1 times more Copper, 1.6 times more Iron, 7.3 times more Magnesium, 2.7 times more Manganese, 5.3 times more Phosphorus, 3.3 times more Potassium and 4.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 2.4 times more Omega 3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 22 times more Energy, 65.1 times more Fat, 73.5 times more Saturated Fat, 386.6 times more Omega 6, 15.8 times more Carbohydrate and 4.5 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6