Comparing Nutrients in 14 ounces Broccoli Raab VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3% 87.3kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	200% 261g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	6.46% 4.7g	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	0.93% 0.67g	0.49% 0.36g	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	% 0.4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	26% 0.34mg	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	82.4% 329μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	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	43% 6.43mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	43% 429mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	59% 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	106% 8.5mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	97% 2.24mg	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	41.4% 290mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Crackers, flavored, fish-shaped:

• 14 ounces of Broccoli Raab have 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Broccoli Raab.

Comparing minerals per 14 ounces for Broccoli Raab vs Crackers, flavored, fish-shaped:

• 14 ounces of Broccoli Raab have 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 3.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium, 29.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, flavored, fish-shaped contain 21 times more Energy, 36.1 times more Fat, 24.8 times more Saturated Fat, 2.2 times more Omega 3, 120 times more Omega 6, 23 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6