Comparing Nutrients in 7 ounces Broccoli Raab VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10% 1.7g	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	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	29% 260μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16% 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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tart, breakfast, low fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Tart, breakfast, low fat:

• 7 ounces of Broccoli Raab have 5.3 times more Vitamin C, 3.1 times more Vitamin E and 560 times more Vitamin K than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 2.2 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Tart, breakfast, low fat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Raw Broccoli Raab as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Tart, breakfast, low fat:

• 7 ounces of Broccoli Raab have 2.5 times more Calcium, 3 times more Potassium, 2.8 times more Zinc and 7.7 times more Water than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 12.9 times more Selenium and 10.9 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 8.2 times more Omega 3 and 1.8 times more Fiber than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 16.9 times more Energy, 12.2 times more Fat, 16.8 times more Saturated Fat, 29.5 times more Omega 6, 26.9 times more Carbohydrate, 12.8 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3