Comparing Nutrients in 1 pound Pickles, chowchow, with cauliflower onion mustard, sweet VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19% 549kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	11% 14g	130g per day for Men 19-50 years
Sugars	149% 108g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.08% 0.3mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	76.8% 1mg	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	5.67% 22.7μg	80.5% 322μg	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	30.2% 27.2mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.84% 0.73mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	10.4% 104mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	37.8% 0.34mg	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	79.4% 6.35mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	75% 1.72mg	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	14.3% 100mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.45% 313g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickles, chowchow, with cauliflower onion mustard, sweet VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pickles, chowchow, with cauliflower onion mustard, sweet versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 45.4 times more Vitamin A, more Vitamin B1, 7 times more Vitamin B2, more Vitamin B3, 6.7 times more Vitamin B5, 22 times more Vitamin B6, 14.2 times more Vitamin B9, 6.2 times more Vitamin C, 15.8 times more Vitamin E and 4.2 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Broccoli Raab:

• 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet has 1.2 times more Copper, 1.5 times more Selenium and 9.4 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 5.1 times more Calcium, 1.3 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Zinc and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Cooked Broccoli Raab contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet has 4.8 times more Energy, 8.5 times more Carbohydrate and 38.5 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.6 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.