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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Energy	145% 4210kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	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	572% 743g	22% 28.5g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	3.17% 2.3g	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	% 2.3g	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	76.3% 29g	71% 27g	38g per day for Men 19-50 years
Protein	170% 95g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	509% 6.1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	350% 1400μg	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Calcium	119% 1190mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	641% 51.3mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	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	159% 1110mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	25% 926g	3700g per day for Men 19-50 years

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

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.8 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 14.5 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw 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 Broccoli Raab:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.7 times more Copper, 2.4 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium, 6.4 times more Selenium and 6 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 23 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Broccoli Raab contain similar levels of Calcium, Magnesium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 19.1 times more Energy, 18.1 times more Fat, 24.1 times more Saturated Fat, 2.3 times more Omega 3, 125 times more Omega 6, 26.1 times more Carbohydrate, 5.8 times more Sugars and 3 times more Protein than Broccoli Raab.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6