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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Broccoli Raab	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	145% 24.7g	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	209% 272g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	2.03% 1.47g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	56% 0.73mg	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	27.8% 111μg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	43% 429mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 27 times more Vitamin K than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 3.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Broccoli Raab have 2.2 times more Calcium and 34.3 times more Water than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 10.6 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 14.7 times more Selenium, 5.6 times more Sodium and 2.8 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 oz of Crackers, whole-wheat, low salt contain 20.1 times more Energy, 35.1 times more Fat, 40.9 times more Saturated Fat, 2 times more Omega 3, 214.4 times more Omega 6, 24.1 times more Carbohydrate, 3.9 times more Fiber and 2.8 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6