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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	3% 87.3kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	69% 22g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	187% 243g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 27.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, standard snack-type, regular	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	43% 429mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.34% 12.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Broccoli Raab vs Crackers, standard snack-type, regular:

• 14 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C and 3.2 times more Vitamin K than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, standard snack-type, regular provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Broccoli Raab vs Crackers, standard snack-type, regular:

• 14 ounces of Broccoli Raab have 1.2 times more Magnesium, 1.7 times more Potassium, 1.6 times more Zinc and 29.5 times more Water than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 2.5 times more Copper, 1.9 times more Iron, 3.4 times more Phosphorus, 6.7 times more Selenium and 22 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, standard snack-type, regular contain similar levels of Calcium and Manganese per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, standard snack-type, regular contain 23.2 times more Energy, 53.9 times more Fat, 67 times more Saturated Fat, 8.2 times more Omega 3, 399 times more Omega 6, 21.5 times more Carbohydrate, 21.5 times more Sugars and 2.1 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, standard snack-type, regular offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6