Comparing Nutrients in 100 grams Broccoli Raab VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Broccoli Raab	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	0.76% 22kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	4.2% 0.72g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	10.7% 7.76g	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	39% 15g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	14% 2.24mg	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	30.8% 0.4mg	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	6% 24μg	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	26% 23.4mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	23.7% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	11% 108mg	68.2% 682mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	53.8% 0.48mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	689% 16mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.23% 8.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pumpkin Pie Spice per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Pumpkin Pie Spice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Pumpkin Pie Spice:

• 100 grams of Broccoli Raab have 10.1 times more Vitamin A, 1.2 times more Vitamin B1, 3.5 times more Vitamin B9 and 7.9 times more Vitamin K than Pumpkin Pie Spice.
• While 100 g of Pumpkin Pie Spice contain 1.8 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pumpkin Pie Spice provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per 100 grams.
• 100 grams of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Pumpkin Pie Spice:

• 100 grams of Broccoli Raab have 10.9 times more Water than Pumpkin Pie Spice.
• While 100 g of Pumpkin Pie Spice contain 6.3 times more Calcium, 11.5 times more Copper, 9.2 times more Iron, 6.2 times more Magnesium, 40.1 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Potassium, 9.3 times more Selenium, 1.6 times more Sodium and 3.1 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 2.9 times more Omega 3 than Pumpkin Pie Spice.
• While 100 g of Pumpkin Pie Spice contain 15.5 times more Energy, 25.7 times more Fat, 78.7 times more Saturated Fat, 24.7 times more Omega 6, 24.3 times more Carbohydrate, 20.4 times more Sugars, 5.5 times more Fiber and 1.8 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6