Comparing Nutrients in 1 pound Snacks, oriental mix, rice-based VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, oriental mix, rice-based	Broccoli Raab	Recommended Dietary Allowance
Energy	79% 2295kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	274% 46.7g	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	180% 234g	9.94% 13g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	158% 60g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	140% 78.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	43% 172μg	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	1.5% 1.36mg	102% 92mg	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	169% 25.4mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Broccoli Raab	Recommended Dietary Allowance
Calcium	24.5% 245mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	138% 11mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	170% 1188mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, oriental mix, rice-based VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, oriental mix, rice-based 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, oriental mix, rice-based vs Broccoli Raab:

• 1 pound of Snacks, oriental mix, rice-based has 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.5 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 67.3 times more Vitamin C and 93.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, oriental mix, rice-based as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, oriental mix, rice-based vs Broccoli Raab:

• 1 pound of Snacks, oriental mix, rice-based has 3.2 times more Copper, 5.4 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium, 12.5 times more Sodium and 3.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Calcium and 36.3 times more Water than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, oriental mix, rice-based has 23 times more Energy, 52.2 times more Fat, 45.6 times more Saturated Fat, 1.7 times more Omega 3, 354.7 times more Omega 6, 18.1 times more Carbohydrate, 7.9 times more Sugars, 4.9 times more Fiber and 5.5 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6