Comparing Nutrients in 1 kilogram Oil, pam cooking spray, original VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil, pam cooking spray, original	0%	89%	11%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oil, pam cooking spray, original	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	273% 7920kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	811% 787g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	157% 50.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4494% 72g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	880% 150g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	24% 31g	130g per day for Men 19-50 years
Sugars	0% 0g	8.55% 6.2g	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	NA	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Oil, pam cooking spray, original	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	169% 2.2mg	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	0% 0μg	178% 710μg	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	0% 0mg	411% 370mg	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	0% 0mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil, pam cooking spray, original	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	83.3% 0.75mg	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	0% 0mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	0% 0mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil, pam cooking spray, original VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil, pam cooking spray, original versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil, pam cooking spray, original vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oil, pam cooking spray, original.
• 1 kilogram of Oil, pam cooking spray, original have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Oil, pam cooking spray, original as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil, pam cooking spray, original vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and 831 times more Water than Oil, pam cooking spray, original.
• Both Oil, pam cooking spray, original and Cooked Broccoli Raab contain similar levels of Sodium per one kilogram.
• 1 kilogram of Oil, pam cooking spray, original lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil, pam cooking spray, original has 31.7 times more Energy, 151.3 times more Fat, 56.5 times more Saturated Fat, 35.8 times more Omega 3, 482.4 times more Omega 6 and 6.6 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Fiber and 14.7 times more Protein than Oil, pam cooking spray, original.
• 1 kilogram of Oil, pam cooking spray, original provide inadequate amounts of Fiber and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6