Comparing Nutrients in 5 ounces Desserts, apple crisp, prepared-from-recipe VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	38.5% 28g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	24% 0.31mg	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	5.67% 22.7μg	25% 101μg	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	3.46% 3.1mg	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	12% 0.11mg	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	14.5% 1.16mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	23.4% 0.54mg	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	5.67% 39.7mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.4% 89g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Desserts, apple crisp, prepared-from-recipe versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Desserts, apple crisp, prepared-from-recipe vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 7.8 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5.5 times more Vitamin B6, 4.4 times more Vitamin B9, 16.8 times more Vitamin C, 6.7 times more Vitamin E and 62.4 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 5 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Desserts, apple crisp, prepared-from-recipe as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Desserts, apple crisp, prepared-from-recipe vs Cooked Broccoli Raab:

• 5 ounces of Desserts, apple crisp, prepared-from-recipe have 2.7 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.4 times more Calcium, 1.5 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium, 3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cooked Broccoli Raab contain similar levels of Copper per five ounces.
• 5 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Desserts, apple crisp, prepared-from-recipe have 6.4 times more Energy, 6.6 times more Fat, 7.7 times more Saturated Fat, 34.7 times more Omega 6, 9.9 times more Carbohydrate and 31.7 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.9 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6