Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Cooked Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	12.5% 2.13g	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	47% 61.2g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	54% 39g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	50% 450μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	6.1% 0.079mg	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	7.94% 31.8μg	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	4.85% 4.37mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	15.7% 0.14mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	11.2% 0.26mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Cooked Broccoli Raab have 7.8 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5.5 times more Vitamin B6, 4.4 times more Vitamin B9, 16.8 times more Vitamin C, 6.7 times more Vitamin E and 62.4 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Cooked Broccoli Raab have 3.4 times more Calcium, 1.5 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium, 3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 2.7 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Desserts, apple crisp, prepared-from-recipe contain similar levels of Copper per seven ounces.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.9 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 6.4 times more Energy, 6.6 times more Fat, 7.7 times more Saturated Fat, 34.7 times more Omega 6, 9.9 times more Carbohydrate and 31.7 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6