Comparing Nutrients in 5 ounces Broccoli Raab VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Broccoli Raab	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	1.08% 31kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	39.4% 6.7g	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	75% 98g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	66% 48g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookie, butter or sugar, with chocolate icing or filling	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	2.83% 0.037mg	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	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	57.5% 0.52mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookie, butter or sugar, with chocolate icing or filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Broccoli Raab have more Vitamin A, 6.6 times more Vitamin B6, more Vitamin C and 33.9 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, butter or sugar, with chocolate icing or filling provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Broccoli Raab have 5.7 times more Calcium, 1.7 times more Magnesium, 3.9 times more Zinc and 46.3 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 8.7 times more Copper, 9 times more Selenium and 9.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Iron, Phosphorus and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.4 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 22.9 times more Energy, 48 times more Fat, 178.3 times more Saturated Fat, 1.9 times more Omega 3, 163.1 times more Omega 6, 24.2 times more Carbohydrate, 88.9 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6