Comparing Nutrients in 14 ounces Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	62.4% 1810kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	% 0g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 3.18g	% 0.6g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	70.4% 282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	163% 147mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	98% 976mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	133% 10.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	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	201% 1405mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free 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 Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Cooked Broccoli Raab:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 2 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Cooked Broccoli Raab:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 2.1 times more Calcium, 6.8 times more Copper, 2.1 times more Iron, 5.5 times more Magnesium, 6.4 times more Manganese, 4.3 times more Phosphorus, 12.5 times more Selenium, 6.6 times more Sodium and 4.6 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 27.8 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Cooked Broccoli Raab contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 18.2 times more Energy, 30.6 times more Fat, 23.2 times more Saturated Fat, 4.6 times more Omega 3, 162.5 times more Omega 6, 21.5 times more Carbohydrate, 2.7 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6