Comparing Nutrients in 1 kilogram Crackers, rye, wafers, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, rye, wafers, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	115% 3340kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.08g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	24% 31g	130g per day for Men 19-50 years
Sugars	14% 10g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	603% 229g	73.7% 28g	38g per day for Men 19-50 years
Protein	171% 96g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	113% 450μg	178% 710μg	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	1.1% 1mg	411% 370mg	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	53.3% 8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	40% 400mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	512% 4.6mg	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	743% 59.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2333% 53.7mg	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	477% 3340mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.35% 50g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, rye, wafers, plain has 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9, 370 times more Vitamin C, 3.2 times more Vitamin E and 44.9 times more Vitamin K than Crackers, rye, wafers, plain.
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, rye, wafers, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, plain vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, rye, wafers, plain has 6.1 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 14.1 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 18.3 times more Selenium, 9.9 times more Sodium and 5.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3 times more Calcium and 18.3 times more Water than Crackers, rye, wafers, plain.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, plain has 13.4 times more Energy, 11.3 times more Omega 6, 25.8 times more Carbohydrate, 8.2 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.2 times more Omega 3 than Crackers, rye, wafers, plain.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6