Comparing Nutrients in 5 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Broccoli Raab	Recommended Dietary Allowance
Energy	25% 730kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	0% 0g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 60g	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	10% 3.83g	38g per day for Men 19-50 years
Protein	0% 0g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	29.5% 4.42mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	3.2% 0.26mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	7.9% 55.3mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Glutino, Gluten Free Wafers, Lemon Flavored VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored 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 Glutino, Gluten Free Wafers, Lemon Flavored vs Broccoli Raab:

• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have 1.9 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 18.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Broccoli Raab:

• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have 3.4 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 12 times more Calcium, more Copper, 11.9 times more Iron, 7.3 times more Magnesium, 20.8 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Potassium, 25.7 times more Zinc and 82.6 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have 23.4 times more Energy, 49.3 times more Fat, 126.5 times more Saturated Fat, 88.2 times more Omega 6, 26.1 times more Carbohydrate and 111.3 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.9 times more Omega 3, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6