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

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	38.5% 28g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	5.22% 2g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 89g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS 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 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 Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain 4.5 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 9.2 times more Vitamin C, 4.3 times more Vitamin E and 54.6 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Desserts, apple crisp, prepared-from-recipe have 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.1 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• 5 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Desserts, apple crisp, prepared-from-recipe have 7.3 times more Energy, 7 times more Fat, 8.3 times more Saturated Fat, 37.1 times more Omega 6, 10.8 times more Carbohydrate and 51.8 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6