Comparing Nutrients in 5 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	23.7% 686kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	49% 63.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10% 3.83g	38g per day for Men 19-50 years
Protein	36% 20g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	23% 92μg	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	2.05% 1.84mg	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	NA	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

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	15.5% 155mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	60% 4.8mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	78.4% 549mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Broccoli Raab:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 10.1 times more Vitamin A, 1.3 times more Vitamin B9 and 15.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Broccoli Raab:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 20.1 times more Copper, 1.6 times more Iron, 7.3 times more Magnesium, 2.7 times more Manganese, 5.3 times more Phosphorus, 3.3 times more Potassium and 4.1 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 14 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Broccoli Raab contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 22 times more Energy, 65.1 times more Fat, 73.5 times more Saturated Fat, 386.6 times more Omega 6, 15.8 times more Carbohydrate and 4.5 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.4 times more Omega 3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6