Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.9% 113kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	84.4% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	264% 343g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	7.63% 5.53g	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	0% 0g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 4.1g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	7.68% 0.1mg	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	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	68.7% 0.89mg	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	34% 136μg	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	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	53.5% 535mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	225% 2.03mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	451% 10.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, whole-wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 20.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 1 pound of Cooked Broccoli Raab has 3 times more Calcium and 35.3 times more Water than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 6 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 6 times more Manganese, 4.4 times more Phosphorus, 10.8 times more Selenium, 13.3 times more Sodium and 5.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat, reduced fat contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, whole-wheat, reduced fat contains 16.6 times more Energy, 14.6 times more Fat, 12 times more Saturated Fat, 2 times more Omega 3, 102.1 times more Omega 6, 24.2 times more Carbohydrate, 3.9 times more Fiber and 3 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6