Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	8.62% 250kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	126% 2g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	359% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	535% 696g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	16.4% 12g	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	3.3% 2.4g	0% 0g	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	% 2.3g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 8.6g	g per day for Men 19-50 years
Fiber	73.7% 28g	271% 103g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	142% 1.85mg	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	178% 710μg	70% 280μg	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	411% 370mg	0% 0mg	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	169% 25.3mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	118% 1180mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	467% 4.2mg	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	159% 12.7mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	936% 21.5mg	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	117% 820mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, whole-wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Crackers, whole-wheat:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 6.7 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 9.4 times more Vitamin K than Crackers, whole-wheat.
• While 1 kg of Crackers, whole-wheat contains 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Crackers, whole-wheat:

• 1 kilogram of Cooked Broccoli Raab has 3.3 times more Calcium and 31.1 times more Water than Crackers, whole-wheat.
• While 1 kg of Crackers, whole-wheat contains 5.6 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 7.8 times more Selenium, 14.3 times more Sodium and 4.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, whole-wheat contains 17.1 times more Energy, 27.2 times more Fat, 23.2 times more Saturated Fat, 4.2 times more Omega 3, 196.6 times more Omega 6, 22.3 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6