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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Broccoli Raab	Recommended Dietary Allowance
Energy	131% 3810kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	550% 209g	71% 27g	38g per day for Men 19-50 years
Protein	161% 90g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	132% 1.7mg	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	130% 520μg	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Broccoli Raab	Recommended Dietary Allowance
Calcium	44% 440mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	46.7% 0.42mg	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	380% 30.4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	172% 3.95mg	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	439% 3070mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.1% 40g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crackers, rye, wafers, seasoned versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, rye, wafers, seasoned vs Broccoli Raab:

• 1 kilogram of Crackers, rye, wafers, seasoned has 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.6 times more Vitamin B9 and 202 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, rye, wafers, seasoned as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Crackers, rye, wafers, seasoned has 11.8 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium, 32.5 times more Selenium, 26.9 times more Sodium and 3.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.5 times more Calcium and 23.1 times more Water than Crackers, rye, wafers, seasoned.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, seasoned has 17.3 times more Energy, 18.8 times more Fat, 15.5 times more Saturated Fat, 1.7 times more Omega 3, 113.2 times more Omega 6, 25.9 times more Carbohydrate, 7.7 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6