Comparing Nutrients in 5 ounces Broccoli Raab VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Broccoli Raab	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	1.08% 31kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	16.4% 2.8g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	51.4% 37.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 27.6g	g per day for Men 19-50 years
Fiber	10% 3.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie Crust, Cookie-type, Chocolate, Ready Crust	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	4.7% 0.061mg	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	25.5% 102μg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	121% 1.1mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	113% 2.6mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.19% 7.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 12.3 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of Broccoli Raab have 3.4 times more Calcium and 18.5 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 18.3 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Selenium, 15.2 times more Sodium and 2.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pie Crust, Cookie-type, Chocolate, Ready Crust contain similar levels of 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 3 times more Omega 3 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 22 times more Energy, 45.8 times more Fat, 56.9 times more Saturated Fat, 68 times more Omega 6, 22.6 times more Carbohydrate, 69.2 times more Sugars and 1.9 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Pie Crust, Cookie-type, Chocolate, Ready Crust offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6