Comparing Nutrients in 5 ounces Broccoli Raab VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	1.08% 31kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	54% 9.18g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	73.5% 53.3g	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	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	30% 271μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	3.8% 0.05mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	21.5% 3.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	19.2% 0.17mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	28% 0.64mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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, prepared from recipe, graham cracker, chilled:

• 5 ounces of Broccoli Raab have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli Raab.
• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 5 ounces of Broccoli Raab have 5.4 times more Calcium, 1.2 times more Magnesium, 2.3 times more Potassium, 1.7 times more Zinc and 15.2 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 2.9 times more Copper, 5.9 times more Selenium and 17 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Iron, Manganese and Phosphorus 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 Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 22 times more Energy, 49.8 times more Fat, 61.3 times more Saturated Fat, 1.6 times more Omega 3, 223.3 times more Omega 6, 22.4 times more Carbohydrate, 98.9 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6