Comparing Nutrients in 7 ounces Broccoli Raab VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Broccoli Raab	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	117% 152g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.2% 0.13mg	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	41% 165μg	17.4% 69.5μg	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	44.5% 40mg	0.66% 0.6mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	61% 0.55mg	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	53% 4.25mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	30.3% 0.7mg	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	20.7% 145mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, brownies, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cookies, brownies, dry mix, regular:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 67.3 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cookies, brownies, dry mix, regular:

• 7 ounces of Broccoli Raab have 5.7 times more Calcium, 1.2 times more Zinc and 33.1 times more Water than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 6.6 times more Copper, 1.8 times more Magnesium, 2.6 times more Selenium and 9.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, brownies, dry mix, regular contain similar levels of Iron, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, dry mix, regular contain 19.7 times more Energy, 30.4 times more Fat, 30.3 times more Saturated Fat, 4.1 times more Omega 3, 191.3 times more Omega 6, 26.9 times more Carbohydrate and 1.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6