Comparing Nutrients in 7 ounces Broccoli Raab VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Broccoli Raab	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	86% 14.6g	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	97% 127g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	59.3% 43g	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	0.82% 0.6g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 41.7g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	40% 161μg	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% 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	21.4% 3.2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	20% 0.18mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	34% 0.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, shortbread, commercially prepared, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cookies, shortbread, commercially prepared, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C and 20.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Broccoli Raab have 8.3 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium, 1.6 times more Zinc and 25.7 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 2.1 times more Copper, 1.4 times more Iron, 6.2 times more Selenium and 10.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, shortbread, commercially prepared, plain contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.1 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 23.4 times more Energy, 53.5 times more Fat, 97.7 times more Saturated Fat, 4.9 times more Omega 3, 254.3 times more Omega 6, 22.4 times more Carbohydrate, 57 times more Sugars and 1.7 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6