Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Cooked Broccoli Raab	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	22% 3.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	70.7% 92g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	106% 76.5g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.44% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.58% 0.06mg	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	25% 101μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	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	24% 3.6mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	35.4% 0.32mg	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	22.5% 1.8mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	21.6% 0.5mg	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	16.6% 116mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Candies, NESTLE, BABY RUTH Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Candies, NESTLE, BABY RUTH Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Candies, NESTLE, BABY RUTH Bar:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 111.3 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, NESTLE, BABY RUTH Bar provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Candies, NESTLE, BABY RUTH Bar:

• 5 ounces of Cooked Broccoli Raab have 2.5 times more Calcium, 2 times more Iron, 1.4 times more Potassium and 13.1 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain 3 times more Copper, 1.6 times more Magnesium, 1.9 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, NESTLE, BABY RUTH Bar contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 67 times more Omega 3 and 1.4 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain 19 times more Energy, 41.5 times more Fat, 136 times more Saturated Fat, 85 times more Omega 6, 20.8 times more Carbohydrate, 87.1 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Candies, NESTLE, BABY RUTH Bar provide inadequate amounts of Omega 3