Comparing Nutrients in 1 pound Broccoli Raab VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Broccoli Raab	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	3.44% 100kcal	54.6% 1583kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	15.8% 5.04g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	273% 355g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	11% 0.14mg	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	94% 376μg	48.8% 195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.5% 0.45mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	49% 490mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	147% 1.3mg	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	121% 9.7mg	141% 11.2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	63.5% 1.46mg	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	47.3% 331mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.45% 53.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, fudge, cake-type (includes trolley cakes) per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Cookies, fudge, cake-type (includes trolley cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Cookies, fudge, cake-type (includes trolley cakes):

• 1 pound of Broccoli Raab has more Vitamin A, 1.3 times more Vitamin B5, 5.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 202 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• While 1 lb of Cookies, fudge, cake-type (includes trolley cakes) contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Broccoli Raab vs Cookies, fudge, cake-type (includes trolley cakes):

• 1 pound of Broccoli Raab has 3.2 times more Calcium, 1.2 times more Manganese, 1.4 times more Potassium, 1.4 times more Zinc and 7.8 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• While 1 lb of Cookies, fudge, cake-type (includes trolley cakes) contains 6.9 times more Copper, 1.5 times more Magnesium, 3.6 times more Selenium and 5.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 14.5 times more Omega 3 than Cookies, fudge, cake-type (includes trolley cakes).
• While 1 lb of Cookies, fudge, cake-type (includes trolley cakes) contains 15.9 times more Energy, 7.6 times more Fat, 13.4 times more Saturated Fat, 15.6 times more Omega 6, 27.5 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3