Comparing Nutrients in 1 kilogram Crackers, flavored, fish-shaped VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	160% 4630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	24% 31g	130g per day for Men 19-50 years
Sugars	16.3% 12g	8.55% 6.2g	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	1.24% 0.9g	3.3% 2.4g	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	% 3g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	73.7% 28g	38g per day for Men 19-50 years
Protein	181% 102g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.13mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	169% 2.2mg	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	383% 1530μg	178% 710μg	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	411% 370mg	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	245% 36.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	83% 830mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	83.3% 0.75mg	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	573% 45.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	165% 3.8mg	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	239% 1670mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Crackers, flavored, fish-shaped vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, flavored, fish-shaped has 4.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.6 times more Vitamin B6 and 9.2 times more Vitamin K than Crackers, flavored, fish-shaped.

Comparing minerals per 1 kilogram for Crackers, flavored, fish-shaped vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, flavored, fish-shaped has 1.8 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 3.1 times more Selenium, 17.3 times more Sodium and 2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Calcium, 1.5 times more Potassium and 26.7 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, flavored, fish-shaped has 18.5 times more Energy, 34.1 times more Fat, 23.1 times more Saturated Fat, 2.1 times more Omega 3, 112.2 times more Omega 6, 21 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• Both Crackers, flavored, fish-shaped and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6