Comparing Nutrients in 7 ounces Chunk Style Peanut Butter VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Chunk Style Peanut Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	40.3% 1169kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.7% 1.23g	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% 0g	0.66% 0.48g	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	% 8.37g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 8.3g	% 0.3g	g per day for Men 19-50 years
Fiber	41.8% 16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	33.6% 0.44mg	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	45.6% 183μg	35.2% 141μg	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	0% 0mg	81.6% 73.4mg	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	83.3% 12.5mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	47% 3.77mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	32.8% 0.75mg	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	90% 633mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Chunk Style Peanut Butter versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chunk Style Peanut Butter vs Cooked Broccoli Raab:

• 7 ounces of Chunk Style Peanut Butter have 6.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin E than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin C and 512 times more Vitamin K than Chunk Style Peanut Butter.
• 7 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Chunk Style Peanut Butter as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chunk Style Peanut Butter vs Cooked Broccoli Raab:

• 7 ounces of Chunk Style Peanut Butter have 7.7 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 4.7 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Selenium and 5.2 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Calcium, 3.3 times more Sodium and 80.2 times more Water than Chunk Style Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chunk Style Peanut Butter have 23.6 times more Energy, 96 times more Fat, 85.5 times more Saturated Fat, 446.9 times more Omega 6, 6.9 times more Carbohydrate, 13.6 times more Sugars, 2.9 times more Fiber and 6.3 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Omega 3 than Chunk Style Peanut Butter.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6