Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	27% 4.6g	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	101% 132g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	82% 59.5g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	22% 0.28mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	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	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	23.4% 234mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, granola bites, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Snacks, granola bites, mixed flavors 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 bites, mixed flavors:

• 7 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 185 times more Vitamin C and 28.1 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bites, mixed flavors provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Snacks, granola bites, mixed flavors:

• 7 ounces of Cooked Broccoli Raab have 2.9 times more Calcium, 1.2 times more Potassium and 11.6 times more Water than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 3.3 times more Copper, 2.6 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, 15.4 times more Selenium, 3 times more Sodium and 3.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bites, mixed flavors contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bites, mixed flavors contain 18 times more Energy, 33.7 times more Fat, 111.1 times more Saturated Fat, 74.9 times more Omega 6, 21.2 times more Carbohydrate, 48.4 times more Sugars, 2 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bites, mixed flavors offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6