Comparing Nutrients in 5 ounces Broccoli Raab VS Toppings, butterscotch or caramel

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	1.08% 31kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0% 0g	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	62% 81g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	111% 80.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	0% 0mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.79% 0.71mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	1.8% 0.041mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1.56% 57.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Toppings, butterscotch or caramel per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Toppings, butterscotch or caramel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Toppings, butterscotch or caramel:

• 5 ounces of Broccoli Raab have 6.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 41.5 times more Vitamin B9, 40.4 times more Vitamin C, 32.4 times more Vitamin E and more Vitamin K than Toppings, butterscotch or caramel.
• While 5 oz of Toppings, butterscotch or caramel contain more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Toppings, butterscotch or caramel have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Toppings, butterscotch or caramel:

• 5 ounces of Broccoli Raab have 2.2 times more Calcium, more Copper, more Iron, 4.4 times more Magnesium, 13.6 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, more Zinc and 2.3 times more Water than Toppings, butterscotch or caramel.
• While 5 oz of Toppings, butterscotch or caramel contain 1.3 times more Selenium and 10.3 times more Sodium than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Toppings, butterscotch or caramel lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3, more Fiber and 2.6 times more Protein than Toppings, butterscotch or caramel.
• While 5 oz of Toppings, butterscotch or caramel contain 9.8 times more Energy, 20 times more Carbohydrate and 150 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Toppings, butterscotch or caramel provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Toppings, butterscotch or caramel provide inadequate amounts of Omega 6 in five ounces.