Comparing Nutrients in 5 ounces Broccoli Raab VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Broccoli Raab	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.2% 529kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.67% 0.11g	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	93% 121g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	32.7% 0.43mg	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	4.96% 20μg	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	189% 170mg	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	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	27% 0.24mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	NA	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, fruit leather, pieces, with vitamin C per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Snacks, fruit leather, pieces, with vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snacks, fruit leather, pieces, with vitamin C:

• 5 ounces of Broccoli Raab have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 1.8 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Raw Broccoli Raab as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Snacks, fruit leather, pieces, with vitamin C:

• 5 ounces of Broccoli Raab have 6 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 3 times more Phosphorus, 4.1 times more Zinc and 9.1 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 4.1 times more Copper, 3.2 times more Selenium and 9.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, fruit leather, pieces, with vitamin C contain similar levels of Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 17.2 times more Omega 3 and 31.7 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 17 times more Energy, 7.1 times more Fat, 11.9 times more Saturated Fat, 29.9 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in five ounces.