Comparing Nutrients in 1 kilogram Chunk Style Peanut Butter VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Chunk Style Peanut Butter	Broccoli Raab	Recommended Dietary Allowance
Energy	203% 5890kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	238% 76g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	815% 139g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	22% 28.5g	130g per day for Men 19-50 years
Sugars	116% 84g	5.24% 3.8g	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	0% 0g	2.34% 1.7g	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	% 42.2g	% 1g	g per day for Men 19-50 years
Sucrose	% 42g	% 1.1g	g per day for Men 19-50 years
Fiber	211% 80g	71% 27g	38g per day for Men 19-50 years
Protein	430% 241g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	856% 137mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	132% 1.7mg	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	230% 920μg	208% 830μg	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	224% 202mg	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	420% 63mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Broccoli Raab	Recommended Dietary Allowance
Calcium	45% 450mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	642% 5.8mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	238% 19mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	783% 18mg	172% 3.95mg	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	456% 3190mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	219% 7450mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Chunk Style Peanut Butter versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chunk Style Peanut Butter vs Broccoli Raab:

• 1 kilogram of Chunk Style Peanut Butter has 11.2 times more Vitamin B3, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.9 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 448 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Chunk Style Peanut Butter as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chunk Style Peanut Butter vs Broccoli Raab:

• 1 kilogram of Chunk Style Peanut Butter has 13.8 times more Copper, 7.3 times more Magnesium, 4.6 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 8.2 times more Selenium and 3.6 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.4 times more Calcium, 1.9 times more Sodium and 81.2 times more Water than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chunk Style Peanut Butter has 26.8 times more Energy, 101.9 times more Fat, 91.7 times more Saturated Fat, 477.7 times more Omega 6, 7.6 times more Carbohydrate, 22.1 times more Sugars, 3 times more Fiber and 7.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.4 times more Omega 3 than Chunk Style Peanut Butter.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6