Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Cooked Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	7.8% 7.57g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	322% 419g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	281% 204g	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	1.5% 1.1g	NA	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	6.98% 0.091mg	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	80.5% 322μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	1.5% 1.36mg	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	76.5% 11.5mg	83.8% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	53.5% 535mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67.5% 0.61mg	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	72% 5.76mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	60% 1.38mg	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	53% 372mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Candies, nougat, with almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Candies, nougat, with almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Candies, nougat, with almonds:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 13 times more Vitamin B1, 4.2 times more Vitamin B3, 7.5 times more Vitamin B5, 11 times more Vitamin B6, 14.2 times more Vitamin B9, 123.3 times more Vitamin C and more Vitamin K than Candies, nougat, with almonds.
• Both Cooked Broccoli Raab and Candies, nougat, with almonds provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 1 pound of Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Candies, nougat, with almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Candies, nougat, with almonds:

• 1 pound of Cooked Broccoli Raab has 3.7 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 42.5 times more Water than Candies, nougat, with almonds.
• While 1 lb of Candies, nougat, with almonds contains 1.8 times more Copper and 2 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, nougat, with almonds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 than Candies, nougat, with almonds.
• While 1 lb of Candies, nougat, with almonds contains 15.9 times more Energy, 18.7 times more Saturated Fat, 29.6 times more Carbohydrate and 72.5 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, nougat, with almonds offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Candies, nougat, with almonds provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Candies, nougat, with almonds provide inadequate amounts of Omega 6 in one pound.