Comparing Nutrients in 100 grams Broccoli Raab VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Broccoli Raab	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	0.76% 22kcal	15.2% 442kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	30% 5.12g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	25% 0.33mg	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	10.5% 42μg	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	8.44% 7.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	11% 108mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	58.7% 0.53mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	42% 0.97mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, trail mix, tropical per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Snacks, trail mix, tropical:

• 100 grams of Broccoli Raab have 65.5 times more Vitamin A, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Snacks, trail mix, tropical.
• While 100 g of Snacks, trail mix, tropical contain 2.8 times more Vitamin B1, 3.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, trail mix, tropical provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Snacks, trail mix, tropical have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Snacks, trail mix, tropical:

• 100 grams of Broccoli Raab have 1.9 times more Calcium and 10.3 times more Water than Snacks, trail mix, tropical.
• While 100 g of Snacks, trail mix, tropical contain 12.6 times more Copper, 4.4 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Sodium and 1.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, trail mix, tropical contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 4.7 times more Omega 3 than Snacks, trail mix, tropical.
• While 100 g of Snacks, trail mix, tropical contain 20.1 times more Energy, 34.9 times more Fat, 102.2 times more Saturated Fat, 176.6 times more Omega 6, 23 times more Carbohydrate and 2 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6