Comparing Nutrients in 5 ounces Broccoli Raab VS Incaparina, dry mix (corn and soy flours), unprepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Broccoli Raab	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	8.15% 7.9g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	66% 85.8g	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	37% 14g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	279% 2509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	66.5% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	75.2% 0.98mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	NA	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	3.4% 0.51mg	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	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	15.3% 153mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	96% 0.86mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	99% 2.27mg	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	107% 751mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	296% 32.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Incaparina, dry mix (corn and soy flours), unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Incaparina, dry mix (corn and soy flours), unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Incaparina, dry mix (corn and soy flours), unprepared:

• 5 ounces of Broccoli Raab have 4.5 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 13.5 times more Vitamin A, 11.9 times more Vitamin B1, 4.7 times more Vitamin B2, 22.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Broccoli Raab vs Incaparina, dry mix (corn and soy flours), unprepared:

• 5 ounces of Broccoli Raab have 8.3 times more Sodium and 12.4 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 5.6 times more Calcium, 14.5 times more Copper, 10.3 times more Iron, 10 times more Magnesium, 4.1 times more Manganese, 7.3 times more Phosphorus, 5.3 times more Potassium, 14.5 times more Selenium and 29.9 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 17.2 times more Energy, 11.4 times more Fat, 21.2 times more Carbohydrate, 3.7 times more Fiber and 6.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy