Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	136% 3930kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	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	633% 823g	24% 31g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	188% 105g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	432% 5.18mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	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	310% 1240μg	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	0% 0mg	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	8% 1.2mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	22% 220mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	965% 77.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	161% 1130mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 21.1 times more Vitamin E and 52.2 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 1.9 times more Copper, 6.1 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 16.5 times more Selenium, 15.2 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.4 times more Calcium, 3 times more Potassium and 26.9 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 15.7 times more Energy, 20.9 times more Omega 6, 26.4 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.3 times more Omega 3 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium 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