Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	55% 53.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	141% 45g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.1% 1.55g	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	96% 125g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	50% 450μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	8.93% 0.45mg	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	1.5% 5.95μg	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	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.8% 0.079mg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	7.5% 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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, corn-based, extruded, cones, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Snacks, corn-based, extruded, cones, plain:

• 7 ounces of Cooked Broccoli Raab have 14.2 times more Vitamin A, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 23.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While 7 oz of Snacks, corn-based, extruded, cones, plain contain 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cooked Broccoli Raab.
• 7 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Snacks, corn-based, extruded, cones, plain:

• 7 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Zinc and 45.7 times more Water than Snacks, corn-based, extruded, cones, plain.
• While 7 oz of Snacks, corn-based, extruded, cones, plain contain 2 times more Iron, 2.9 times more Selenium and 18.3 times more Sodium than Cooked Broccoli Raab.
• 7 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 20.1 times more Omega 3 and 2.5 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 7 oz of Snacks, corn-based, extruded, cones, plain contain 20.4 times more Energy, 51.7 times more Fat, 255.6 times more Saturated Fat, 25.2 times more Omega 6, 20.2 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3