Comparing Nutrients in 5 ounces Broccoli Raab VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	11% 1.86g	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	87.3% 114g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.4% 1.02g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	19.7% 0.26mg	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	6.38% 25.5μg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	89.6% 0.81mg	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	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	53.7% 225mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	60.7% 1.4mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, cakes per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snacks, popcorn, cakes:

• 5 ounces of Broccoli Raab have 32.8 times more Vitamin A, 2.2 times more Vitamin B1, 4.6 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 203.6 times more Vitamin K than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 1.4 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, cakes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Snacks, popcorn, cakes:

• 5 ounces of Broccoli Raab have 12 times more Calcium and 18.5 times more Water than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 13.5 times more Copper, 7.2 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 9.9 times more Selenium, 8.7 times more Sodium and 5.2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, cakes contain similar levels of Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 4.7 times more Omega 3 than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 17.5 times more Energy, 6.3 times more Fat, 45.2 times more Omega 6, 28.1 times more Carbohydrate and 3.1 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, cakes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6