Comparing Nutrients in 7 ounces Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	19% 3.2g	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	98% 128g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	49.6% 36g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 36g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11.6% 0.15mg	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	32.2% 129μg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	49% 0.44mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	111% 2.55mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.6% 224mg	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	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Broccoli Raab have 3.7 times more Calcium, 1.7 times more Potassium and 21.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 5.3 times more Copper, 3.3 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Selenium, 14.3 times more Sodium and 1.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.2 times more Omega 3 and 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 22.8 times more Energy, 50.7 times more Fat, 60.2 times more Saturated Fat, 55.6 times more Omega 6, 22.6 times more Carbohydrate, 47.7 times more Sugars and 1.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6