Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	86% 14.6g	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	97% 127g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	59.3% 43g	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	0.82% 0.6g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 41.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, shortbread, commercially prepared, plain	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	11% 0.14mg	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	40% 161μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20% 0.18mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	34% 0.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookies, shortbread, commercially prepared, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C and 23.3 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Cooked Broccoli Raab have 9.1 times more Calcium, 1.9 times more Magnesium, 1.2 times more Phosphorus, 3.9 times more Potassium and 25.4 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 2.3 times more Iron, 4.8 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, shortbread, commercially prepared, plain contain similar levels of Copper, Manganese and Zinc per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.2 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 20.6 times more Energy, 50.4 times more Fat, 91.1 times more Saturated Fat, 4.6 times more Omega 3, 237.9 times more Omega 6, 20.4 times more Carbohydrate, 34.9 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6