Comparing Nutrients in 1 kilogram Snacks, sesame sticks, wheat-based, unsalted VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Broccoli Raab	Recommended Dietary Allowance
Energy	187% 5410kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	378% 367g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	203% 64.8g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	967% 164g	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	358% 465g	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	195% 109g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	55% 220μg	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, sesame sticks, wheat-based, unsalted	Broccoli Raab	Recommended Dietary Allowance
Calcium	170% 1700mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	451% 4.06mg	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	93% 7.4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	393% 9.04mg	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	197% 1380mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, sesame sticks, wheat-based, unsalted VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted vs Broccoli Raab:

• 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted has 1.3 times more Vitamin B3 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 32.8 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, sesame sticks, wheat-based, unsalted vs Broccoli Raab:

• 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted has 1.6 times more Calcium, 9.7 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 17.1 times more Selenium and 1.5 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.9 times more Iron and 46.3 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted has 24.6 times more Energy, 74.9 times more Fat, 78.1 times more Saturated Fat, 5.1 times more Omega 3, 566.9 times more Omega 6, 16.3 times more Carbohydrate and 3.4 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6