Comparing Nutrients in 100 grams Broccoli Raab VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Broccoli Raab	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	0.76% 22kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	11.6% 8.4g	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	0% 0g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.2g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	21% 8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	32% 0.42mg	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	23% 92μg	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	22.4% 20mg	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	11% 1.62mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	11% 108mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	64.2% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	26.8% 2.14mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	78.3% 1.8mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	22% 745mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.031% 1.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Chunk Style Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Chunk Style Peanut Butter:

• 100 grams of Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 448 times more Vitamin K than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 11.2 times more Vitamin B3, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.9 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Chunk Style Peanut Butter provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Chunk Style Peanut Butter:

• 100 grams of Broccoli Raab have 2.4 times more Calcium, 1.9 times more Sodium and 81.2 times more Water than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 13.8 times more Copper, 7.3 times more Magnesium, 4.6 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 8.2 times more Selenium and 3.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Chunk Style Peanut Butter contain similar levels of Iron per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 2.4 times more Omega 3 than Chunk Style Peanut Butter.
• While 100 g of Chunk Style Peanut Butter contain 26.8 times more Energy, 101.9 times more Fat, 91.7 times more Saturated Fat, 477.7 times more Omega 6, 7.6 times more Carbohydrate, 22.1 times more Sugars, 3 times more Fiber and 7.6 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6