Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Cooked Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	54% 9.18g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	73.5% 53.3g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	30% 271μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.8% 0.05mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	21.5% 3.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.2% 0.17mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	28% 0.64mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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, prepared from recipe, graham cracker, chilled:

• 5 ounces of Cooked Broccoli Raab have 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 6.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 10.6 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Cooked Broccoli Raab and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Cooked Broccoli Raab as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 5 ounces of Cooked Broccoli Raab have 5.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 4 times more Potassium and 15 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 1.6 times more Copper, 1.7 times more Iron, 4.5 times more Selenium and 10 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 1.9 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 19.4 times more Energy, 46.9 times more Fat, 57.2 times more Saturated Fat, 1.5 times more Omega 3, 208.9 times more Omega 6, 20.5 times more Carbohydrate and 60.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6