Comparing Nutrients in 1 kilogram Snacks, peas, roasted, wasabi-flavored VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	149% 4320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	478% 622g	24% 31g	130g per day for Men 19-50 years
Sugars	195% 141g	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	10.8% 7.8g	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	% 2.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 127g	% 1.5g	g per day for Men 19-50 years
Fiber	100% 38g	73.7% 28g	38g per day for Men 19-50 years
Protein	252% 141g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	512% 6.14mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	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	345% 1380μg	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	154% 23mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	419% 503μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	123% 1230mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	475% 38mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	545% 12.5mg	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	386% 2700mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 3.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.9 times more Vitamin A, more Vitamin C and 5.1 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, peas, roasted, wasabi-flavored vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 5.9 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 5.5 times more Selenium, 5.4 times more Sodium and 6.1 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 13.2 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Cooked Broccoli Raab contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 17.3 times more Energy, 27.1 times more Fat, 59.4 times more Saturated Fat, 58.7 times more Omega 6, 19.9 times more Carbohydrate, 22.8 times more Sugars, 1.4 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6