Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	3.42% 99kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	69% 22g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	187% 243g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	44.8% 32.5g	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	1.3% 0.95g	1.6% 1.15g	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	% 0.91g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 27.6g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	27% 15.2g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	19.2% 0.25mg	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	70.4% 282μg	91% 365μg	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	163% 147mg	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	67% 10mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	47% 468mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	46% 0.41mg	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	63% 5.04mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	84.7% 1.95mg	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	46.5% 325mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, standard snack-type, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular provide similar amounts of Vitamin B5 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 14 ounces of Cooked Broccoli Raab have 1.5 times more Magnesium, 2.9 times more Potassium and 29.1 times more Water than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 3 times more Phosphorus, 5.2 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 1.2 times more Fiber than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 20.4 times more Energy, 50.8 times more Fat, 62.5 times more Saturated Fat, 7.7 times more Omega 3, 373.3 times more Omega 6, 19.6 times more Carbohydrate, 13.2 times more Sugars and 1.7 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6