Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	42.4% 7.2g	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	92% 119g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	93% 67.5g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15% 0.75mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	0.44% 0.4mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	23.4% 234mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.96μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, granola bars, soft, almond, confectioners coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Cooked Broccoli Raab have 45.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9, 185 times more Vitamin C and 170.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 2.6 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bars, soft, almond, confectioners coating provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Cooked Broccoli Raab have 10.5 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 4.5 times more Copper, 3.5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 5 times more Selenium, 8.7 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Calcium, Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 14.4 times more Omega 3 than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 18.2 times more Energy, 38.5 times more Fat, 63.7 times more Saturated Fat, 117 times more Omega 6, 19.3 times more Carbohydrate, 54.8 times more Sugars, 1.5 times more Fiber and 2.2 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, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3