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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, low salt	Broccoli Raab	Recommended Dietary Allowance
Energy	60.6% 1758kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	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	209% 272g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	110% 41.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	62.4% 35g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, 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	66.5% 0.8mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 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	22.8% 3.4mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 198mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	153% 12.2mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	167% 1171mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.93% 367g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Crackers, whole-wheat, low salt have 1.2 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 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.
• Both Crackers, whole-wheat, low salt and Broccoli Raab provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat, 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, whole-wheat, low salt vs Broccoli Raab:

• 14 ounces of Crackers, whole-wheat, low salt have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.2 times more Calcium and 34.3 times more Water than Crackers, whole-wheat, low salt.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, low salt have 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 Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6