Comparing Nutrients in 100 grams Broccoli Raab VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Broccoli Raab	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	0.76% 22kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	60.5% 10.3g	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	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	4.14% 3g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, oriental mix, rice-based	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.54% 0.072mg	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	9.5% 38μg	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	0.33% 0.3mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	11% 108mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	15% 0.13mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	55.3% 1.27mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.069% 2.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, oriental mix, rice-based per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Snacks, oriental mix, rice-based:

• 100 grams of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 67.3 times more Vitamin C and 93.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Snacks, oriental mix, rice-based:

• 100 grams of Broccoli Raab have 2 times more Calcium and 36.3 times more Water than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 3.2 times more Copper, 5.4 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium, 12.5 times more Sodium and 3.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, oriental mix, rice-based 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 g of Snacks, oriental mix, rice-based contain 23 times more Energy, 52.2 times more Fat, 45.6 times more Saturated Fat, 1.7 times more Omega 3, 354.7 times more Omega 6, 18.1 times more Carbohydrate, 7.9 times more Sugars, 4.9 times more Fiber and 5.5 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6