Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	0.86% 25kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	12% 2.02g	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	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	6.57% 4.76g	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	1.86% 1.35g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.4% 0.11mg	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	33.8% 135μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.1μg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	28.5% 0.66mg	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	57% 854mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.73% 0.96mg	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, pita chips, salted per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Snacks, pita chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 213.3 times more Vitamin K than Snacks, pita chips, salted.
• While 100 g of Snacks, pita chips, salted contain 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, pita chips, salted provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Snacks, pita chips, salted:

• 100 grams of Cooked Broccoli Raab have 6.9 times more Calcium, 2.7 times more Potassium and 45.7 times more Water than Snacks, pita chips, salted.
• While 100 g of Snacks, pita chips, salted contain 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 25.5 times more Selenium, 15.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• 100 grams of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 2 times more Omega 3 than Snacks, pita chips, salted.
• While 100 g of Snacks, pita chips, salted contain 18.3 times more Energy, 29.2 times more Fat, 15.1 times more Saturated Fat, 65.3 times more Omega 6, 21.9 times more Carbohydrate, 7.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6