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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	1.08% 31kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	65% 84.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3.68% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.4% 14.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Broccoli Raab vs Candies, praline, prepared-from-recipe:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 2.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B6, 13.8 times more Vitamin B9, 67.3 times more Vitamin C, 3.2 times more Vitamin E and 172.3 times more Vitamin K than Candies, praline, prepared-from-recipe.
• While 5 oz of Candies, praline, prepared-from-recipe contain 1.3 times more Vitamin B1 than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, praline, prepared-from-recipe provide similar amounts of Vitamin B5 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 Raw 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 Broccoli Raab vs Candies, praline, prepared-from-recipe:

• 5 ounces of Broccoli Raab have 2.5 times more Calcium, 1.7 times more Iron and 8.9 times more Water than Candies, praline, prepared-from-recipe.
• While 5 oz of Candies, praline, prepared-from-recipe contain 11.8 times more Copper, 2.2 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, praline, prepared-from-recipe contain similar levels of Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, praline, prepared-from-recipe contain 22 times more Energy, 52.9 times more Fat, 26.8 times more Saturated Fat, 1.9 times more Omega 3, 256 times more Omega 6, 20.9 times more Carbohydrate, 146.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, praline, prepared-from-recipe offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6