Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	9.5% 6.9g	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	2.13% 1.54g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 3.18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	0% 0g	38g per day for Men 19-50 years
Protein	31% 17.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Vitamin A	114% 1030μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	52.4% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Calcium	53.5% 535mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 403μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• 1 pound of Cooked Broccoli Raab has 3.6 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• 1 pound of Cooked Broccoli Raab has more Calcium, more Copper, 1.9 times more Iron, 27 times more Magnesium, more Manganese, more Phosphorus, 31.2 times more Potassium and 5.6 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Cooked Broccoli Raab and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain similar levels of Zinc and Water per one pound.
• 1 pound of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• While 1 lb of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contains 1.6 times more Carbohydrate and 2.5 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops provide inadequate amounts of Fiber and Protein
• Both Cooked Broccoli Raab as well as Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops provide inadequate amounts of Energy in one pound.