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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	57% 1651kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	231% 300g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	0% 0g	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	% 1.27g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 0.6g	g per day for Men 19-50 years
Fiber	114% 43.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	80.4% 45g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	61% 0.73mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	29.8% 119μg	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	28.6% 4.3mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15.5% 155mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	177% 14mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	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	206% 1445mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	9.8% 363g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Crackers, whole-wheat, reduced fat have 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 20.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Cooked Broccoli Raab:

• 14 ounces of Crackers, whole-wheat, reduced fat have 6 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 6 times more Manganese, 4.4 times more Phosphorus, 10.8 times more Selenium, 13.3 times more Sodium and 5.5 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 3 times more Calcium and 35.3 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Cooked Broccoli Raab contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, reduced fat have 16.6 times more Energy, 14.6 times more Fat, 12 times more Saturated Fat, 2 times more Omega 3, 102.1 times more Omega 6, 24.2 times more Carbohydrate, 3.9 times more Fiber and 3 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6