Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Cooked Broccoli Raab	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.72% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	72.4% 94g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	0.66% 0.48g	NA	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.92% 0.13mg	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	35.2% 141μg	41% 165μg	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	81.6% 73.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	25.4% 0.23mg	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	31.5% 2.52mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	57% 1.3mg	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	23.2% 163mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Biscuits, mixed grain, refrigerated dough per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Biscuits, mixed grain, refrigerated dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Biscuits, mixed grain, refrigerated dough:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• While 7 oz of Biscuits, mixed grain, refrigerated dough contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Biscuits, mixed grain, refrigerated dough provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Biscuits, mixed grain, refrigerated dough:

• 7 ounces of Cooked Broccoli Raab have 6.9 times more Calcium and 2.4 times more Water than Biscuits, mixed grain, refrigerated dough.
• While 7 oz of Biscuits, mixed grain, refrigerated dough contain 1.5 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 12 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Biscuits, mixed grain, refrigerated dough contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Biscuits, mixed grain, refrigerated dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 4.3 times more Omega 3 than Biscuits, mixed grain, refrigerated dough.
• While 7 oz of Biscuits, mixed grain, refrigerated dough contain 10.5 times more Energy, 10.8 times more Fat, 15.3 times more Saturated Fat, 26.9 times more Omega 6, 15.2 times more Carbohydrate and 1.6 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6