Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Candies, praline, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Cooked Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	62% 10.5g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	109% 79g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.68% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.4% 0.11mg	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	2.13% 8.5μg	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	58.3% 52.4mg	0.47% 0.43mg	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	24% 3.6mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	78% 0.7mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	104% 2.4mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Candies, praline, prepared-from-recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Candies, praline, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Candies, praline, prepared-from-recipe:

• 5 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 2.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 11.8 times more Vitamin B9, 123.3 times more Vitamin C, 5.1 times more Vitamin E and 196.9 times more Vitamin K than Candies, praline, prepared-from-recipe.
• Both Cooked Broccoli Raab and Candies, praline, prepared-from-recipe provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Candies, praline, prepared-from-recipe:

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Calcium, 1.6 times more Potassium and 8.8 times more Water than Candies, praline, prepared-from-recipe.
• While 5 oz of Candies, praline, prepared-from-recipe contain 6.6 times more Copper, 1.8 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium and 3.1 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, praline, prepared-from-recipe contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, praline, prepared-from-recipe contain 19.4 times more Energy, 49.8 times more Fat, 25 times more Saturated Fat, 1.8 times more Omega 3, 239.5 times more Omega 6, 19.1 times more Carbohydrate, 90 times more Sugars and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Candies, praline, prepared-from-recipe offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6