Comparing Nutrients in 1 pound Broccoli Raab VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Broccoli Raab	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	3.44% 100kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	81% 78.4g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	37% 12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	226% 293g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	5.2% 3.76g	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	% 1.1g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	28% 0.36mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	49% 490mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	70% 0.63mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	110% 2.54mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	359% 5384mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 pound of Broccoli Raab has 2.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 5.2 times more Vitamin B1, 3.6 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.

Comparing minerals per 1 pound for Broccoli Raab vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 pound of Broccoli Raab has 27.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 3.3 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus, 36 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Calcium, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 20.9 times more Energy, 35.3 times more Fat, 31.5 times more Saturated Fat, 2 times more Omega 3, 104.6 times more Omega 6, 22.7 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6