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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.9% 113kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	259% 337g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	14% 10g	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	1.5% 1.1g	1.44% 1.04g	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	% 1.04g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	31% 17.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	21% 0.27mg	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	80.5% 322μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	0% 0mg	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	76.5% 11.5mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	53.5% 535mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	78.6% 0.71mg	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	72% 5.76mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.49% 18.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Cooked Broccoli Raab has 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).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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.
• Both Cooked Broccoli Raab and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 22.7 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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.
• Both Cooked Broccoli Raab and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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 Cooked Broccoli Raab and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6