Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	0.86% 25kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.04% 0.86g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	6.7% 4.87g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	31.7% 285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.2% 0.38mg	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	25% 100μg	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	4.22% 3.8mg	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	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.1% 0.073mg	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	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	NA	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Tart, breakfast, low fat per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Tart, breakfast, low fat:

• 100 grams of Cooked Broccoli Raab have 9.7 times more Vitamin C, 4.8 times more Vitamin E and 640 times more Vitamin K than Tart, breakfast, low fat.
• While 100 g of Tart, breakfast, low fat contain 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
• 100 grams of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Cooked Broccoli Raab as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Tart, breakfast, low fat:

• 100 grams of Cooked Broccoli Raab have 2.7 times more Calcium, 5.2 times more Potassium, 1.9 times more Zinc and 7.6 times more Water than Tart, breakfast, low fat.
• While 100 g of Tart, breakfast, low fat contain 2.7 times more Iron, 1.6 times more Magnesium, 9.9 times more Selenium and 6.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tart, breakfast, low fat contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 8.7 times more Omega 3 and 1.9 times more Fiber than Tart, breakfast, low fat.
• While 100 g of Tart, breakfast, low fat contain 14.9 times more Energy, 11.5 times more Fat, 15.7 times more Saturated Fat, 27.6 times more Omega 6, 24.6 times more Carbohydrate and 7.9 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tart, breakfast, low fat offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Tart, breakfast, low fat provide inadequate amounts of Omega 3