Comparing Nutrients in 7 ounces Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	12.5% 2.13g	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	47% 61.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	54% 39g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	29% 260μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.1% 0.079mg	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	7.94% 31.8μg	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	4.85% 4.37mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15.7% 0.14mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	11.2% 0.26mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Desserts, apple crisp, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Broccoli Raab have 4.5 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 9.2 times more Vitamin C, 4.3 times more Vitamin E and 54.6 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Broccoli Raab have 3.1 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 1.7 times more Copper, 3.5 times more Selenium and 10.6 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.7 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 7.3 times more Energy, 7 times more Fat, 8.3 times more Saturated Fat, 37.1 times more Omega 6, 10.8 times more Carbohydrate and 51.8 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6