Comparing Nutrients in 14 ounces Nabisco, Nabisco Grahams Crackers VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Broccoli Raab	Recommended Dietary Allowance
Energy	58% 1683kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	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	233% 302g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	126% 91g	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	35.5% 13.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	45.6% 183μg	82.4% 329μg	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	0% 0mg	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Broccoli Raab	Recommended Dietary Allowance
Calcium	31.4% 314mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	205% 16.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	115% 802mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	174% 2616mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Grahams Crackers VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Grahams Crackers 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 Nabisco, Nabisco Grahams Crackers vs Broccoli Raab:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.1 times more Vitamin B3 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• 14 ounces of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Nabisco, Nabisco Grahams Crackers vs Broccoli Raab:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 1.9 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 20 times more Sodium and 2.5 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.4 times more Calcium, 1.4 times more Copper and 25.7 times more Water than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Broccoli Raab contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 19.3 times more Energy, 20.4 times more Fat, 18.8 times more Saturated Fat, 26.7 times more Carbohydrate, 60.5 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy