Comparing Nutrients in 1 pound Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.44% 100kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	28.7% 4.88g	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	108% 140g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	123% 89.3g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	66% 594μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	14% 0.18mg	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	18% 72.6μg	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	102% 92mg	11% 9.98mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	35.8% 0.32mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	25.6% 0.59mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.3% 420g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 1 pound of Broccoli Raab has 4.5 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 9.2 times more Vitamin C, 4.3 times more Vitamin E and 54.6 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 1 pound of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 1 pound of Broccoli Raab has 3.1 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 1 lb of Desserts, apple crisp, prepared-from-recipe contains 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 1 lb of Desserts, apple crisp, prepared-from-recipe contains 7.3 times more Energy, 7 times more Fat, 8.3 times more Saturated Fat, 37.1 times more Omega 6, 10.8 times more Carbohydrate and 51.8 times more Sugars than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6