Comparing Nutrients in 7 ounces Sweet Pickle relish VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweet Pickle relish	Broccoli Raab	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	79.7% 58g	1.04% 0.75g	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	NA	0.47% 0.34g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	26% 0.34mg	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	0.5% 2μg	41% 165μg	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	2.2% 2mg	44.5% 40mg	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	7.67% 1.15mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 166μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	9.26% 0.083mg	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	21.6% 1.73mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	34% 0.78mg	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	3.97% 27.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	107% 1609mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Pickle relish VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Pickle relish versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Pickle relish vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 2.1 times more Vitamin A, more Vitamin B1, 3.9 times more Vitamin B2, 5.2 times more Vitamin B3, 46 times more Vitamin B5, 11.4 times more Vitamin B6, 83 times more Vitamin B9, 20.2 times more Vitamin C, 2.8 times more Vitamin E and 2.7 times more Vitamin K than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Sweet Pickle relish as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Pickle relish vs Broccoli Raab:

• 7 ounces of Sweet Pickle relish have 2 times more Copper and 24.6 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 36 times more Calcium, 2.5 times more Iron, 4.4 times more Magnesium, 26.3 times more Manganese, 5.2 times more Phosphorus, 7.8 times more Potassium, 5.5 times more Zinc and 1.5 times more Water than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• Both Sweet Pickle relish as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Pickle relish have 5.9 times more Energy, 12.3 times more Carbohydrate and 76.7 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3 times more Omega 3, 2.5 times more Fiber and 8.6 times more Protein than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Sweet Pickle relish as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.