Comparing Nutrients in 1 pound Crackers, matzo, plain VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, matzo, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	61.8% 1792kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	NA	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	81% 45.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	59.7% 0.78mg	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	19.3% 77μg	94% 376μg	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	0% 0mg	102% 92mg	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	1.8% 0.27mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	21% 0.19mg	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	179% 14.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	78% 1.8mg	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	57.7% 404mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, matzo, plain vs Broccoli Raab:

• 1 pound of Crackers, matzo, plain has 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 746.7 times more Vitamin K than Crackers, matzo, plain.
• 1 pound of Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Crackers, matzo, plain as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, matzo, plain vs Broccoli Raab:

• 1 pound of Crackers, matzo, plain has 1.4 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 1.2 times more Phosphorus and 36.9 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 8.3 times more Calcium, 1.8 times more Potassium, more Sodium and 21.5 times more Water than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Broccoli Raab contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Crackers, matzo, plain lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, plain has 18 times more Energy, 19.7 times more Omega 6, 29.4 times more Carbohydrate and 3.2 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.9 times more Omega 3 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6