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

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Energy	149% 4320kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	478% 622g	22% 28.5g	130g per day for Men 19-50 years
Sugars	195% 141g	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	10.8% 7.8g	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	% 2.4g	% 1g	g per day for Men 19-50 years
Sucrose	% 127g	% 1.1g	g per day for Men 19-50 years
Fiber	100% 38g	71% 27g	38g per day for Men 19-50 years
Protein	252% 141g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	512% 6.14mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	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	345% 1380μg	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	154% 23mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	419% 503μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Calcium	123% 1230mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	545% 12.5mg	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	386% 2700mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	25% 926g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.7 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 1 kilogram of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw 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 Broccoli Raab:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 10.6 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 3.7 times more Potassium, 7.2 times more Selenium, 9.1 times more Sodium and 4.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 13.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Broccoli Raab contain similar levels of Calcium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 19.6 times more Energy, 28.8 times more Fat, 63.7 times more Saturated Fat, 62.8 times more Omega 6, 21.8 times more Carbohydrate, 37.1 times more Sugars, 1.4 times more Fiber and 4.5 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.4 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6