Comparing Nutrients in 7 ounces Broccoli Raab VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Broccoli Raab	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	132% 22.4g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	101% 73g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toppings, nuts in syrup	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	119% 1.07mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	104% 2.4mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Toppings, nuts in syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Toppings, nuts in syrup:

• 7 ounces of Broccoli Raab have more Vitamin A, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B9, 67.3 times more Vitamin C, 7 times more Vitamin E and 248.9 times more Vitamin K than Toppings, nuts in syrup.
• Both Broccoli Raab and Toppings, nuts in syrup provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Toppings, nuts in syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Toppings, nuts in syrup:

• 7 ounces of Broccoli Raab have 3.1 times more Calcium, 2 times more Iron, 1.3 times more Potassium and 6.3 times more Water than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 12.9 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toppings, nuts in syrup contain 20.4 times more Energy, 44.9 times more Fat, 23.6 times more Saturated Fat, 12.8 times more Omega 3, 389.7 times more Omega 6, 20.4 times more Carbohydrate, 96.6 times more Sugars and 1.4 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Toppings, nuts in syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6