Comparing Nutrients in 1 pound Snacks, trail mix, tropical VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, trail mix, tropical	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	69% 2005kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	80% 77.6g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	137% 23.2g	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	229% 298g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	51% 28.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	47.6% 191μg	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	38.3% 34.5mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, tropical	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	26% 259mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	150% 12mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	121% 844mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	28.7% 431mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.1% 41g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, tropical VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, trail mix, tropical 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 Snacks, trail mix, tropical vs Cooked Broccoli Raab:

• 1 pound of Snacks, trail mix, tropical has 2.7 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B9 and 4.9 times more Vitamin C than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, trail mix, tropical have insufficient amounts of Vitamin A
• Both Snacks, trail mix, tropical as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, trail mix, tropical vs Cooked Broccoli Raab:

• 1 pound of Snacks, trail mix, tropical has 7 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.1 times more Calcium and 10.2 times more Water than Snacks, trail mix, tropical.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, trail mix, tropical has 17.7 times more Energy, 32.9 times more Fat, 95.3 times more Saturated Fat, 165.2 times more Omega 6, 21 times more Carbohydrate and 1.6 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 5 times more Omega 3 than Snacks, trail mix, tropical.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6