Comparing Nutrients in 300 calories Broccoli Raab VS Glutino, Gluten Free Wafers, Lemon Flavored

Weight per 300 calories

• Broccoli Raab: 1364g
• Glutino, Gluten Free Wafers, Lemon Flavored: 58.3g

Glutino, Gluten Free Wafers, Lemon Flavored have 23.4 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Glutino, Gluten Free Wafers, Lemon Flavored?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Broccoli Raab	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	34% 24.6g	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	3.2% 2.3g	0% 0g	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	% 1.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 24.6g	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	0% 0mg	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	283% 1132μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	306% 275mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	147% 1473mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	0% 0mg	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	365% 29mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	0.48% 0.011mg	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	142% 995mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.018% 0.65g	3700g per day for Men 19-50 years

Broccoli Raab VS Glutino, Gluten Free Wafers, Lemon Flavored Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Glutino, Gluten Free Wafers, Lemon Flavored?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 300 calories of Broccoli Raab have 84.3 times more Vitamin B1, 40.8 times more Vitamin B2, 439.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 12.2 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Broccoli Raab vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 300 calories of Broccoli Raab have 280.9 times more Calcium, more Copper, 278.3 times more Iron, 171.7 times more Magnesium, 486.7 times more Manganese, 43.8 times more Phosphorus, 127.4 times more Potassium, more Selenium, 7 times more Sodium, 600.8 times more Zinc and 1934.4 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 45.1 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 300 kcal of Glutino, Gluten Free Wafers, Lemon Flavored contain 2.1 times more Fat, 5.4 times more Saturated Fat, 3.8 times more Omega 6 and 4.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Glutino, Gluten Free Wafers, Lemon Flavored offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Omega 3, Fiber and Protein