Comparing Nutrients in 5 ounces Broccoli Raab VS Flan, caramel custard, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	1.08% 31kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	100% 130g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Flan, caramel custard, dry mix	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	0% 0mg	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	0% 0μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	2.36% 0.021mg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	0.43% 0.01mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	41% 612mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Flan, caramel custard, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Flan, caramel custard, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Flan, caramel custard, dry mix:

• 5 ounces of Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• 5 ounces of Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Flan, caramel custard, dry mix:

• 5 ounces of Broccoli Raab have 4.5 times more Calcium, 2.8 times more Copper, 26.8 times more Iron, more Magnesium, 56.4 times more Manganese, 73 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Zinc and 11.9 times more Water than Flan, caramel custard, dry mix.
• While 5 oz of Flan, caramel custard, dry mix contain 21.3 times more Selenium and 13.1 times more Sodium than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Flan, caramel custard, dry mix lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Fiber and more Protein than Flan, caramel custard, dry mix.
• While 5 oz of Flan, caramel custard, dry mix contain 15.8 times more Energy and 32.1 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein