Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	8.32% 2.66g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.6% 4g	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	104% 135g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	13% 9.45g	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	3.7% 2.68g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, pita chips, salted	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	16.6% 0.22mg	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	67% 268μg	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	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	56.6% 1.3mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	119% 65.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	113% 1695mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	17.3% 1.9mg	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, pita chips, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Snacks, pita chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 213.3 times more Vitamin K than Snacks, pita chips, salted.
• While 7 oz of Snacks, pita chips, salted contain 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, pita chips, salted provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 7 ounces of Cooked Broccoli Raab have 6.9 times more Calcium, 2.7 times more Potassium and 45.7 times more Water than Snacks, pita chips, salted.
• While 7 oz of Snacks, pita chips, salted contain 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 25.5 times more Selenium, 15.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• 7 ounces of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2 times more Omega 3 than Snacks, pita chips, salted.
• While 7 oz of Snacks, pita chips, salted contain 18.3 times more Energy, 29.2 times more Fat, 15.1 times more Saturated Fat, 65.3 times more Omega 6, 21.9 times more Carbohydrate, 7.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6