Comparing Nutrients in 14 ounces Broccoli Raab VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3% 87.3kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	15% 2.57g	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	251% 327g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	2.1% 1.5g	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	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	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	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	31% 1.55mg	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	123% 492μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	43% 429mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	64% 0.58mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 13.5 times more Vitamin E and 45.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 3.2 times more Vitamin B1, 4.6 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Broccoli Raab have 4.9 times more Calcium, 1.7 times more Potassium and 27.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 3.5 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 21.4 times more Selenium and 25.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium contain similar levels of Magnesium and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 5 times more Omega 3 than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 17.9 times more Energy, 22.3 times more Omega 6, 28.9 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6