Comparing Nutrients in 1 pound Broccoli Raab VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.44% 100kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	83% 80.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	229% 298g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	7.4% 5.35g	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	1.06% 0.77g	0.56% 0.41g	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	% 0.45g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	37% 14g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	29.7% 0.39mg	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	94% 376μg	173% 694μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	49% 490mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	67.5% 0.61mg	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	121% 9.7mg	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	111% 2.56mg	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	47.3% 331mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, flavored, fish-shaped per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Crackers, flavored, fish-shaped:

• 1 pound of Broccoli Raab has 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 1 lb of Crackers, flavored, fish-shaped contains 5 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Broccoli Raab.

Comparing minerals per 1 pound for Broccoli Raab vs Crackers, flavored, fish-shaped:

• 1 pound of Broccoli Raab has 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• While 1 lb of Crackers, flavored, fish-shaped contains 3.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium, 29.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, flavored, fish-shaped contains 21 times more Energy, 36.1 times more Fat, 24.8 times more Saturated Fat, 2.2 times more Omega 3, 120 times more Omega 6, 23 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6