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

Macros Ratio

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

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Energy	25% 730kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	9.94% 13g	130g per day for Men 19-50 years
Sugars	123% 89.3g	2.38% 1.72g	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	NA	1.06% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	14% 7.94g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	59.7% 0.78mg	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	18% 72.6μg	94% 376μg	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	11% 9.98mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.72mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 159mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	21% 0.19mg	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	46.5% 3.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	78% 1.8mg	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	18% 127mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.7% 285g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Raw Broccoli Raab contains 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 Desserts, apple crisp, prepared-from-recipe as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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.
• 1 pound of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6