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

Macros Ratio

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

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Energy	29.6% 857kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	95% 123g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 25.2g	% 0.22g	g per day for Men 19-50 years
Fiber	20% 7.54g	14% 5.36g	38g per day for Men 19-50 years
Protein	50% 28g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	17% 153μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	68.5% 274μg	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	0% 0mg	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	30.6% 4.6mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Broccoli Raab	Recommended Dietary Allowance
Calcium	24.4% 244mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	94% 7.54mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	76.5% 536mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Broccoli Raab:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 7 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 13.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Broccoli Raab 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 Snacks, peas, roasted, wasabi-flavored have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.4 times more Omega 3 than Snacks, peas, roasted, wasabi-flavored.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6