Comparing Nutrients in 1 kilogram Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	167% 4840kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	329% 319g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	191% 61g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	659% 112g	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	345% 449g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	254% 142g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	193% 9.64mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	163% 650μg	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	14.4% 13mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	109% 1090mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	938% 8.44mg	83.3% 0.75mg	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	424% 34mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	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	553% 3870mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds has 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 17.5 times more Vitamin A and 28.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Cooked Broccoli Raab:

• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds has 11.3 times more Copper, 2.7 times more Iron, 6 times more Magnesium, 2.8 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium and 5.8 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.1 times more Sodium and 13.9 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Cooked Broccoli Raab contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds has 19.4 times more Energy, 61.3 times more Fat, 68.5 times more Saturated Fat, 361.6 times more Omega 6, 14.4 times more Carbohydrate and 3.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.5 times more Omega 3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6