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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, whole-wheat	Broccoli Raab	Recommended Dietary Allowance
Energy	58.4% 1695kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.44g	g per day for Men 19-50 years
Fiber	108% 41g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	75% 42g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.3% 143mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.93% 367g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat 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, whole-wheat vs Broccoli Raab:

• 14 ounces of Crackers, whole-wheat have 3.8 times more Vitamin B3 and 2.6 times more Vitamin B5 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C and 8.2 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat 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, whole-wheat vs Broccoli Raab:

• 14 ounces of Crackers, whole-wheat have 10 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 5.4 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium, 10.1 times more Selenium, 24.2 times more Sodium and 3.4 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3 times more Calcium and 31.5 times more Water than Crackers, whole-wheat.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 19.4 times more Energy, 28.8 times more Fat, 24.9 times more Saturated Fat, 4.5 times more Omega 3, 210.2 times more Omega 6, 24.4 times more Carbohydrate, 3.8 times more Fiber and 3.3 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6