Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	58% 1687kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	11% 14g	130g per day for Men 19-50 years
Sugars	102% 74g	3.88% 2.8g	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	NA	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	122% 46.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	100% 56g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	181% 1628μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.7mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	76.8% 1mg	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	836% 3343μg	80.5% 322μg	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	58% 52mg	186% 168mg	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	94% 14mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	110% 1098mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	37.8% 0.34mg	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	1695% 136mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	75% 1.72mg	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	336% 2350mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	110% 1656mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 1.6 times more Vitamin A, 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 10.4 times more Vitamin B9 and 1.2 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.2 times more Vitamin C and 121.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 2.1 times more Calcium, 4.2 times more Copper, 23.5 times more Iron, 6.2 times more Magnesium, 10.1 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium, 6.5 times more Sodium and 14.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 22.9 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 14.9 times more Energy, 9.8 times more Fat, 10.2 times more Saturated Fat, 63 times more Omega 6, 24 times more Carbohydrate, 26.4 times more Sugars, 3.6 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6