Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	3.9% 113kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	279% 363g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	31% 17.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, buckwheat	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	45.4% 0.59mg	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	24% 95μg	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, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	192% 1.72mg	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	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	1219% 28mg	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	246% 1724mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, buckwheat per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, buckwheat:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 4 times more Vitamin B3 and 2.6 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, buckwheat:

• 1 pound of Cooked Broccoli Raab has 10.7 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 5.1 times more Copper, 5.6 times more Magnesium, 16.3 times more Manganese, 4.6 times more Phosphorus, 12.6 times more Selenium, 2.1 times more Sodium and 4.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Iron and Potassium per one pound.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.9 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 15.2 times more Energy, 6.7 times more Fat, 7.2 times more Saturated Fat, 33.9 times more Omega 6, 25.7 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6