Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup) VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	145% 4210kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	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	572% 743g	24% 31g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	3.17% 2.3g	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	% 2.3g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	73.7% 28g	38g per day for Men 19-50 years
Protein	170% 95g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	509% 6.1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	350% 1400μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	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	74.7% 11mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	119% 1190mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	641% 51.3mg	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	364% 8.4mg	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	159% 1110mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) 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, low salt (includes oyster, soda, soup) vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 16.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 2.1 times more Copper, 4 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, 4.9 times more Selenium, 3.5 times more Sodium and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 22.7 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Broccoli Raab contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 16.8 times more Energy, 17 times more Fat, 22.5 times more Saturated Fat, 2.2 times more Omega 3, 116.9 times more Omega 6, 23.8 times more Carbohydrate, 3.6 times more Sugars and 2.5 times more Protein than Cooked Broccoli Raab.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) 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