Comparing Nutrients in 1 pound Broccoli Raab VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3.44% 100kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	17.3% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	287% 373g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	2.38% 1.72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	35.4% 1.77mg	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	141% 562μg	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	102% 92mg	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	49% 7.35mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	49% 490mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	73% 0.66mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	126% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, saltines, fat-free, low-sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Crackers, saltines, fat-free, low-sodium:

• 1 pound of Broccoli Raab has more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 13.5 times more Vitamin E and 45.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 3.2 times more Vitamin B1, 4.6 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Crackers, saltines, fat-free, low-sodium:

• 1 pound of Broccoli Raab has 4.9 times more Calcium, 1.7 times more Potassium and 27.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 3.5 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 21.4 times more Selenium and 25.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 5 times more Omega 3 than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 17.9 times more Energy, 22.3 times more Omega 6, 28.9 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6