Comparing Nutrients in 1 pound Snacks, corn cakes, very low sodium VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Energy	60.5% 1755kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.04g	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	291% 378g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	21.5% 86μg	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	0% 0mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.6% 86mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	79.4% 6.35mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	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	102% 712mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.56% 21g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, corn cakes, very low sodium 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 Snacks, corn cakes, very low sodium vs Broccoli Raab:

• 1 pound of Snacks, corn cakes, very low sodium has 1.5 times more Vitamin B1, 4.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.9 times more Vitamin A, 2.6 times more Vitamin B2, 4.4 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, corn cakes, very low sodium vs Broccoli Raab:

• 1 pound of Snacks, corn cakes, very low sodium has 10 times more Copper, 5.2 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 9.9 times more Selenium and 2.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.7 times more Calcium, 1.5 times more Iron and 20.1 times more Water than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Broccoli Raab contain similar levels of Potassium per one pound.
• 1 pound of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn cakes, very low sodium has 17.6 times more Energy, 4.9 times more Fat, 30.7 times more Omega 6, 29.3 times more Carbohydrate and 2.6 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.3 times more Omega 3 than Snacks, corn cakes, very low sodium.
• 1 pound of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6