Comparing Nutrients in 100 grams Broccoli Raab VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Broccoli Raab	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	0.76% 22kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	19.5% 3.3g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	1.27% 0.92g	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	37.4% 14g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	4.25% 17μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	11% 108mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	60.6% 0.55mg	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	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, popcorn, microwave, low fat per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Snacks, popcorn, microwave, low fat:

• 100 grams of Broccoli Raab have 10.9 times more Vitamin A, 4.9 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 149.3 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• While 100 g of Snacks, popcorn, microwave, low fat contain 2.2 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, microwave, low fat provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Snacks, popcorn, microwave, low fat:

• 100 grams of Broccoli Raab have 9.8 times more Calcium and 33.1 times more Water than Snacks, popcorn, microwave, low fat.
• While 100 g of Snacks, popcorn, microwave, low fat contain 13 times more Copper, 6.9 times more Magnesium, 3.6 times more Phosphorus, 8.6 times more Selenium, 19.1 times more Sodium and 5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, popcorn, microwave, low fat contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium
• 100 grams of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, popcorn, microwave, low fat contain 19.3 times more Energy, 19.4 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 114.3 times more Omega 6, 25.3 times more Carbohydrate, 5.3 times more Fiber and 4 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6