Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	49.5% 8.42g	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	88% 115g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, peanut butter, commercially prepared, soft-type	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	4.12% 0.054mg	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	33.2% 133μg	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	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	17.6% 0.16mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	37% 0.85mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookies, peanut butter, commercially prepared, soft-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Cookies, peanut butter, commercially prepared, soft-type:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B5, 8.1 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.5 times more Vitamin B1 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cookies, peanut butter, commercially prepared, soft-type:

• 7 ounces of Cooked Broccoli Raab have 9.8 times more Calcium, 1.4 times more Iron, 3.2 times more Potassium and 7.9 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 3.4 times more Selenium and 6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.8 times more Omega 3 and 1.6 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 18.3 times more Energy, 46.9 times more Fat, 69.1 times more Saturated Fat, 136.9 times more Omega 6, 18.5 times more Carbohydrate and 1.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6