Comparing Nutrients in 5 ounces Broccoli Raab VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Broccoli Raab	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	1.08% 31kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	75% 54.3g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	18.5% 0.24mg	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	29.4% 118μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.47% 0.43mg	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	15.3% 2.3mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	15.3% 153mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	63% 0.57mg	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	38% 3.03mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	86.3% 2mg	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	14.8% 103mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Candies, confectioner's coating, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Broccoli Raab have more Vitamin A, 67.3 times more Vitamin C and 30.7 times more Vitamin K than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 6.7 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, confectioner's coating, peanut butter provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Broccoli Raab have 1.3 times more Iron and 34.7 times more Water than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 9.5 times more Copper, 5 times more Magnesium, 3.5 times more Manganese, 4.2 times more Phosphorus, 2.6 times more Potassium, 3.9 times more Selenium, 7.6 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, confectioner's coating, peanut butter contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 5.9 times more Omega 3 than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 24 times more Energy, 60.8 times more Fat, 158.1 times more Saturated Fat, 67.2 times more Omega 6, 16.4 times more Carbohydrate, 100.8 times more Sugars, 1.9 times more Fiber and 5.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6