Comparing Nutrients in 100 grams Broccoli Raab VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Broccoli Raab	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	0.76% 22kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	32.3% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	91% 29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	47% 34g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	14.6% 8.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	20.8% 83μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	0.56% 0.5mg	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	11% 1.62mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	11% 108mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	20.3% 0.18mg	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	26.8% 2.14mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	6.1% 0.14mg	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	10.4% 73mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Candies, carob, unsweetened per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Candies, carob, unsweetened:

• 100 grams of Broccoli Raab have 131 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 4 times more Vitamin B9, 40.4 times more Vitamin C and 29.1 times more Vitamin K than Candies, carob, unsweetened.
• While 100 g of Candies, carob, unsweetened contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, carob, unsweetened provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12
• 100 grams of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Candies, carob, unsweetened:

• 100 grams of Broccoli Raab have 1.7 times more Iron, 2.8 times more Manganese and 60.1 times more Water than Candies, carob, unsweetened.
• While 100 g of Candies, carob, unsweetened contain 2.8 times more Calcium, 4.4 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium, 5.2 times more Selenium, 3.2 times more Sodium and 4.6 times more Zinc than Raw Broccoli Raab.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 6.1 times more Omega 3 than Candies, carob, unsweetened.
• While 100 g of Candies, carob, unsweetened contain 24.5 times more Energy, 64 times more Fat, 349.6 times more Saturated Fat, 19.8 times more Carbohydrate, 89.8 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in 100 grams.