Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Cooked Broccoli Raab	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.2% 0.55g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	65.4% 47.4g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.1% 9.92μg	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	3.05% 0.04mg	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	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	1.53% 0.02mg	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	2.5% 9.92μg	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	13.2% 12mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	102% 122μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20.3% 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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	7.33% 0.17mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	69.7% 1046mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pickles, chowchow, with cauliflower onion mustard, sweet per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Cooked Broccoli Raab have 45.4 times more Vitamin A, more Vitamin B1, 7 times more Vitamin B2, more Vitamin B3, 6.7 times more Vitamin B5, 22 times more Vitamin B6, 14.2 times more Vitamin B9, 6.2 times more Vitamin C, 15.8 times more Vitamin E and 4.2 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 7 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Cooked Broccoli Raab have 5.1 times more Calcium, 1.3 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Zinc and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.5 times more Selenium and 9.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pickles, chowchow, with cauliflower onion mustard, sweet contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.6 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 4.8 times more Energy, 8.5 times more Carbohydrate and 38.5 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Pickles, chowchow, with cauliflower onion mustard, sweet provide inadequate amounts of Omega 6 in seven ounces.