Comparing Nutrients in 7 ounces Prepared With Water Powder With Aspartame Cocoa Mix VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.56% 11g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8% 5.8g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	33.6% 0.44mg	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	0.5% 2μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	81.6% 73.4mg	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	0% 0mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.53% 95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	3.26% 130μg	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	9.67% 0.77mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	32.8% 0.75mg	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	20% 139mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Powder With Aspartame Cocoa Mix VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared With Water Powder With Aspartame Cocoa Mix versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix vs Cooked Broccoli Raab:

• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix have more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 8 times more Vitamin B1, 1.3 times more Vitamin B2, 23.7 times more Vitamin B3, 1.5 times more Vitamin B5, 8.8 times more Vitamin B6, 71 times more Vitamin B9, more Vitamin C, more Vitamin E and 2560 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Prepared With Water Powder With Aspartame Cocoa Mix vs Cooked Broccoli Raab:

• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix have 1.3 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.5 times more Calcium, 3.3 times more Iron, 1.6 times more Magnesium, 7.3 times more Manganese, 1.6 times more Potassium and 2 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Cooked Broccoli Raab contain similar levels of Copper, Phosphorus, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix have 1.8 times more Carbohydrate and 4.7 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3, 4.7 times more Fiber and 3.2 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• 7 ounces of Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Omega 3 and Fiber
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.