Comparing Nutrients in 300 calories Broccoli Raab VS Snack, Pretzel, hard chocolate coated

Weight per 300 calories

• Broccoli Raab: 1364g
• Snack, Pretzel, hard chocolate coated: 64.2g

Snack, Pretzel, hard chocolate coated has 21.2 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 Snack, Pretzel, hard chocolate coated?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Broccoli Raab	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	34.6% 45g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	34.4% 25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	5.9% 2.25g	38g per day for Men 19-50 years
Protein	77% 43.2g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	198% 1786μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	1.53% 0.02mg	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	12% 47.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.57% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	306% 275mg	0% 0mg	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	147% 22mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	147% 1473mg	9.06% 91mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.034% 1.35μg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	5.35% 22.5mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	12.6% 0.29mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	7.77% 0.85mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.053% 1.97g	3700g per day for Men 19-50 years

Broccoli Raab VS Snack, Pretzel, Hard Chocolate Coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Snack, Pretzel, hard chocolate coated?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Snack, Pretzel, hard chocolate coated:

• 300 calories of Broccoli Raab have 111.2 times more Vitamin A, 9.6 times more Vitamin B1, 8.6 times more Vitamin B2, 10.8 times more Vitamin B3, 18.8 times more Vitamin B5, 117.1 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin C, 55.5 times more Vitamin E and 428.4 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While 300 kcal of Snack, Pretzel, hard chocolate coated contain more Vitamin B12 than Raw Broccoli Raab.
• 300 calories of Broccoli Raab have insufficient amounts of Vitamin B12
• 300 calories of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Snack, Pretzel, hard chocolate coated:

• 300 calories of Broccoli Raab have 16.3 times more Calcium, 3.4 times more Copper, 17.9 times more Iron, 13.3 times more Magnesium, 18.6 times more Manganese, 12.1 times more Phosphorus, 20.9 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium, 12.3 times more Zinc and 642 times more Water than Snack, Pretzel, hard chocolate coated.
• 300 calories of Snack, Pretzel, hard chocolate coated lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 13.5 times more Omega 3, 16.4 times more Fiber and 9.5 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 300 kcal of Snack, Pretzel, hard chocolate coated contain 1.7 times more Fat, 4.9 times more Saturated Fat, 4.1 times more Omega 6 and 4.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Snack, Pretzel, hard chocolate coated offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Snack, Pretzel, hard chocolate coated provide inadequate amounts of Fiber