Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	0.86% 25kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	71% 22.8g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.08% 0.04mg	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	17.8% 71μg	0.75% 3μg	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	41% 37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	4.44% 0.04mg	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	16% 1.27mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	3.8% 0.087mg	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	11.7% 82mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, corn-based, extruded, cones, plain per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Snacks, corn-based, extruded, cones, plain:

• 100 grams of Cooked Broccoli Raab have 14.2 times more Vitamin A, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 23.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cooked Broccoli Raab.
• 100 grams of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Snacks, corn-based, extruded, cones, plain:

• 100 grams of Cooked Broccoli Raab have 39.3 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Zinc and 45.7 times more Water than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 2 times more Iron, 2.9 times more Selenium and 18.3 times more Sodium than Cooked Broccoli Raab.
• 100 grams of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 20.1 times more Omega 3 and 2.5 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 20.4 times more Energy, 51.7 times more Fat, 255.6 times more Saturated Fat, 25.2 times more Omega 6, 20.2 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3