Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	5.94% 1.9g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	17% 2.87g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	9.3% 6.75g	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	2.64% 1.9g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, pita chips, salted	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	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12% 0.15mg	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	48% 191μg	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	65.5% 9.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	40.4% 0.93mg	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	25% 176mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	85.3% 47μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	80.7% 1211mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, pita chips, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Snacks, pita chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 213.3 times more Vitamin K than Snacks, pita chips, salted.
• While 5 oz of Snacks, pita chips, salted contain 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, pita chips, salted provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 5 ounces of Cooked Broccoli Raab have 6.9 times more Calcium, 2.7 times more Potassium and 45.7 times more Water than Snacks, pita chips, salted.
• While 5 oz of Snacks, pita chips, salted contain 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 25.5 times more Selenium, 15.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• 5 ounces of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2 times more Omega 3 than Snacks, pita chips, salted.
• While 5 oz of Snacks, pita chips, salted contain 18.3 times more Energy, 29.2 times more Fat, 15.1 times more Saturated Fat, 65.3 times more Omega 6, 21.9 times more Carbohydrate, 7.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6