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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.44% 100kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	264% 343g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 4.1g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	49% 490mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.32% 11.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 1 pound of Broccoli Raab has more Vitamin A, 5.9 times more Vitamin B2, 2.8 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 17.9 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 4.3 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Broccoli Raab.
• Both 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 Raw 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 Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 1 pound of Broccoli Raab has 2.8 times more Calcium and 35.7 times more Water than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 10.6 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, 1.9 times more Potassium, 14.1 times more Selenium, 22.6 times more Sodium and 3.9 times more Zinc than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, whole-wheat, reduced fat contains 18.9 times more Energy, 15.5 times more Fat, 12.9 times more Saturated Fat, 2.1 times more Omega 3, 109.1 times more Omega 6, 26.5 times more Carbohydrate, 4 times more Fiber and 3.6 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6