Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	13.4% 2.3g	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% 91g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	35.4% 25.7g	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	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	% 0.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 25.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.3% 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	23% 92μg	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% 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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	35% 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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	79.3% 1.82mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 11.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Cooked Broccoli Raab have 4.1 times more Calcium, 3 times more Potassium and 20.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 3 times more Copper, 2 times more Iron, 3.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Selenium, 8.4 times more Sodium and 2.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.4 times more Omega 3 and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 20 times more Energy, 47.8 times more Fat, 56.2 times more Saturated Fat, 52 times more Omega 6, 20.6 times more Carbohydrate, 29.2 times more Sugars and 1.3 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6