Comparing Nutrients in 1 kilogram Crackers, toast thins, low sodium VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, toast thins, low sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	152% 4420kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	450% 76.5g	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	520% 677g	24% 31g	130g per day for Men 19-50 years
Sugars	178% 129g	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	255% 97g	73.7% 28g	38g per day for Men 19-50 years
Protein	115% 64.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, 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	311% 3.73mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	233% 37.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	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	82.5% 330μg	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	113% 17mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	230% 276μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	435% 34.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	380% 2660mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.2% 81g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, toast thins, 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, toast thins, low sodium vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, toast thins, low sodium has 2.2 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 9.3 times more Vitamin K than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Crackers, toast thins, low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, toast thins, 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, toast thins, low sodium vs Cooked Broccoli Raab:

• 1 kilogram of Crackers, toast thins, low sodium has 4.1 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 3.2 times more Phosphorus, 35.5 times more Selenium, 3.2 times more Sodium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Calcium and 11.3 times more Water than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Cooked Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, toast thins, low sodium has 17.7 times more Energy, 31 times more Fat, 36.2 times more Saturated Fat, 4.8 times more Omega 3, 246.8 times more Omega 6, 21.7 times more Carbohydrate, 20.8 times more Sugars, 3.5 times more Fiber and 1.7 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6