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

Macros Ratio

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

Macro Nutrients

	Crackers, standard snack-type, regular	Broccoli Raab	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	0.93% 0.67g	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	% 1.87g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0.44g	g per day for Men 19-50 years
Fiber	24% 9.13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	52.2% 0.68mg	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	91% 365μg	82.4% 329μg	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	89% 80mg	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	80% 12mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Broccoli Raab	Recommended Dietary Allowance
Calcium	47.6% 476mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	18.5% 0.17mg	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	200% 16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	68% 1.57mg	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	141% 984mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.93% 367g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Broccoli Raab:

• 14 ounces of Crackers, standard snack-type, regular have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 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.
• Both Crackers, standard snack-type, regular and Broccoli Raab 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 Crackers, standard snack-type, regular as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Broccoli Raab:

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 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 Broccoli Raab.
• Both Crackers, standard snack-type, regular and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6