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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Broccoli Raab	Recommended Dietary Allowance
Energy	68.7% 1992kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	104% 100g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	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	186% 242g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	135% 1.6mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	89.3% 357μg	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	53.7% 8.06mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	47.6% 476mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	179% 14.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	129% 905mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.93% 367g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Crackers, standard snack-type, regular, low salt have 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin E than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 3.2 times more Vitamin B6, more Vitamin C and 35.6 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular, low salt 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, low salt vs Broccoli Raab:

• 14 ounces of Crackers, standard snack-type, regular, low salt have 5.1 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 6.6 times more Selenium and 6.5 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 26.4 times more Water than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Broccoli Raab contain similar levels of Calcium 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 Crackers, standard snack-type, regular, low salt have 22.8 times more Energy, 51.6 times more Fat, 45.5 times more Saturated Fat, 3.5 times more Omega 3, 305.7 times more Omega 6, 21.4 times more Carbohydrate, 4.7 times more Sugars and 2.3 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6