Comparing Nutrients in 1 kilogram Snacks, corn cakes, very low sodium VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Energy	133% 3870kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	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	642% 834g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	145% 81g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	47.5% 190μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 190mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	46.7% 0.42mg	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	175% 14mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	789% 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	224% 1570mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.24% 46g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn cakes, very low sodium 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 Snacks, corn cakes, very low sodium vs Broccoli Raab:

• 1 kilogram of Snacks, corn cakes, very low sodium has 1.5 times more Vitamin B1, 4.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 10.9 times more Vitamin A, 2.6 times more Vitamin B2, 4.4 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn cakes, very low sodium vs Broccoli Raab:

• 1 kilogram of Snacks, corn cakes, very low sodium has 10 times more Copper, 5.2 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 9.9 times more Selenium and 2.6 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.7 times more Calcium, 1.5 times more Iron and 20.1 times more Water than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn cakes, very low sodium has 17.6 times more Energy, 4.9 times more Fat, 30.7 times more Omega 6, 29.3 times more Carbohydrate and 2.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.3 times more Omega 3 than Snacks, corn cakes, very low sodium.
• 1 kilogram of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6