Comparing Nutrients in 5 ounces Broccoli Raab VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Broccoli Raab	Peanut Spread	Recommended Dietary Allowance
Energy	1.08% 31kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	135% 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	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	12.4% 9g	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	29% 11g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Peanut Spread	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	51.4% 0.67mg	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	51% 204μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Peanut Spread	Recommended Dietary Allowance
Calcium	15.3% 153mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	120% 1.08mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Peanut Spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Peanut Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Peanut Spread:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C and 373.3 times more Vitamin K than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 13.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Peanut Spread provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Peanut Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Peanut Spread:

• 5 ounces of Broccoli Raab have 1.5 times more Calcium and 48 times more Water than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 18.1 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 5 times more Manganese, 4.8 times more Phosphorus, 4.2 times more Potassium, 9.1 times more Selenium, 8.8 times more Sodium and 4.6 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 ounces of Broccoli Raab have 2.1 times more Omega 3 than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 29.5 times more Energy, 112 times more Fat, 123.1 times more Saturated Fat, 557.8 times more Omega 6, 5 times more Carbohydrate, 16.7 times more Sugars, 2.9 times more Fiber and 7.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6