Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Leavening agents, baking powder, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Leavening agents, baking powder, low-sodium	0%	2%	98%

Macro Nutrients

	Cooked Broccoli Raab	Leavening agents, baking powder, low-sodium	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	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	71.6% 93g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0% 0g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Leavening agents, baking powder, low-sodium	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Leavening agents, baking powder, low-sodium	Recommended Dietary Allowance
Calcium	23.4% 234mg	860% 8597mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	4.2% 0.038mg	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	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	36.2% 0.83mg	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	1947% 13631mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	590% 20043mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Leavening agents, baking powder, low-sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Leavening agents, baking powder, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Leavening agents, baking powder, low-sodium:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Leavening agents, baking powder, low-sodium.
• 7 ounces of Leavening agents, baking powder, low-sodium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Leavening agents, baking powder, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Leavening agents, baking powder, low-sodium:

• 7 ounces of Cooked Broccoli Raab have 3.9 times more Copper, 6.5 times more Selenium and 14.7 times more Water than Leavening agents, baking powder, low-sodium.
• While 7 oz of Leavening agents, baking powder, low-sodium contain 36.7 times more Calcium, 6.4 times more Iron, 83.8 times more Phosphorus, 29.4 times more Potassium, 1.6 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Leavening agents, baking powder, low-sodium contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Leavening agents, baking powder, low-sodium lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 6.9 times more Omega 3, 1.3 times more Fiber and 38.3 times more Protein than Leavening agents, baking powder, low-sodium.
• While 7 oz of Leavening agents, baking powder, low-sodium contain 3.9 times more Energy and 15 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Leavening agents, baking powder, low-sodium provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Leavening agents, baking powder, low-sodium provide inadequate amounts of Omega 6 in seven ounces.