Comparing Nutrients in 5 ounces Broccoli Raab VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Broccoli Raab	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	1.08% 31kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	30.8% 5.23g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	69.3% 50.2g	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	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, peanut butter sandwich, regular	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.16% 0.14mg	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	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	37.3% 0.34mg	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	46% 3.7mg	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	56.2% 1.3mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9, 202 times more Vitamin C and 57.4 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 2 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Broccoli Raab have 2 times more Calcium and 33.1 times more Water than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 5.6 times more Copper, 2.2 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 7.7 times more Selenium, 11.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, peanut butter sandwich, regular contain similar levels of Iron and Potassium 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 1.8 times more Omega 3 and 1.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 21.7 times more Energy, 43.1 times more Fat, 60.2 times more Saturated Fat, 127.2 times more Omega 6, 23 times more Carbohydrate, 93.3 times more Sugars and 2.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6