Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	0.86% 25kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.7% 1.3g	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	61.6% 80g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.99% 0.72g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	4.5% 18μg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	63.2% 0.57mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	43% 0.99mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, popcorn, cakes per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Snacks, popcorn, cakes:

• 100 grams of Cooked Broccoli Raab have 56.8 times more Vitamin A, 2.3 times more Vitamin B1, 1.2 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 232.7 times more Vitamin K than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, popcorn, cakes provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Snacks, popcorn, cakes:

• 100 grams of Cooked Broccoli Raab have 13.1 times more Calcium and 18.3 times more Water than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 7.6 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 7.6 times more Selenium, 5.1 times more Sodium and 7.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, popcorn, cakes contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 5 times more Omega 3 than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 15.4 times more Energy, 6 times more Fat, 42.3 times more Omega 6, 25.7 times more Carbohydrate and 2.5 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, popcorn, cakes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6