Comparing Nutrients in 7 ounces Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	21.2% 3.6g	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	95% 123g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 25.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	20% 7.54g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	29% 260μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	102% 1.2mg	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	62.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	83.7% 1.1mg	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	68.5% 274μg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	21.4% 214mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	108% 2.5mg	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	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.37% 13.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 7 ounces of Broccoli Raab have 1.7 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While 7 oz of Snacks, peas, roasted, wasabi-flavored contain 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Broccoli Raab.
• 7 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 7 ounces of Broccoli Raab have 13.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 7 oz of Snacks, peas, roasted, wasabi-flavored contain 10.6 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 3.7 times more Potassium, 7.2 times more Selenium, 9.1 times more Sodium and 4.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, peas, roasted, wasabi-flavored contain similar levels of Calcium 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 1.4 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• While 7 oz of Snacks, peas, roasted, wasabi-flavored contain 19.6 times more Energy, 28.8 times more Fat, 63.7 times more Saturated Fat, 62.8 times more Omega 6, 21.8 times more Carbohydrate, 37.1 times more Sugars, 1.4 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6