Comparing Nutrients in 14 ounces Broccoli Raab VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Broccoli Raab	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3% 87.3kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	241% 313g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	123% 47g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	48.5% 0.63mg	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	34.7% 139μg	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	89% 80mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	43% 429mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	154% 1.4mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	604% 14mg	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	173% 1211mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, matzo, whole-wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Crackers, matzo, whole-wheat:

• 14 ounces of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Crackers, matzo, whole-wheat:

• 14 ounces of Broccoli Raab have 4.7 times more Calcium, 16.5 times more Sodium and 19.3 times more Water than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 8.3 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 8.9 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 75.1 times more Selenium and 3.4 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 5.7 times more Omega 3 than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 16 times more Energy, 21.3 times more Omega 6, 27.7 times more Carbohydrate, 4.4 times more Fiber and 4.1 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6