Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	3.9% 113kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	23.7% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	291% 378g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	31% 17.4g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	114% 1030μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	49% 0.64mg	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	21.5% 86μg	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	186% 168mg	0% 0mg	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	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	53.5% 535mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	212% 1.9mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	358% 8.23mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, corn cakes, very low sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Snacks, corn cakes, very low sodium:

• 1 pound of Cooked Broccoli Raab has 18.9 times more Vitamin A, 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• While 1 lb of Snacks, corn cakes, very low sodium contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Snacks, corn cakes, very low sodium:

• 1 pound of Cooked Broccoli Raab has 6.2 times more Calcium, 2.2 times more Potassium, 2 times more Sodium and 19.9 times more Water than Snacks, corn cakes, very low sodium.
• While 1 lb of Snacks, corn cakes, very low sodium contains 5.6 times more Copper, 4.2 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 7.6 times more Selenium and 3.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, corn cakes, very low sodium contain similar levels of Iron per one pound.
• 1 pound of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 6.7 times more Omega 3 than Snacks, corn cakes, very low sodium.
• While 1 lb of Snacks, corn cakes, very low sodium contains 15.5 times more Energy, 4.6 times more Fat, 28.7 times more Omega 6, 26.7 times more Carbohydrate and 2.1 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3