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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	53.8% 1560kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3.4% 2.46g	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	NA	1.3% 0.95g	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	67% 0.87mg	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	123% 492μg	70.4% 282μg	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	0% 0mg	163% 147mg	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	3.18% 0.48mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	33% 0.3mg	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	383% 30.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	65.6% 1.5mg	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	64% 448mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 21.1 times more Vitamin E and 52.2 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab 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 Crackers, saltines, fat-free, low-sodium as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 1.9 times more Copper, 6.1 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 16.5 times more Selenium, 15.2 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 5.4 times more Calcium, 3 times more Potassium and 26.9 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 15.7 times more Energy, 20.9 times more Omega 6, 26.4 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 5.3 times more Omega 3 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6